Lower back, neck, shoulders and wrists
Plank: Wall
The gentlest entry into plank training: the wall takes most of the load so you can learn to engage your core safely, even with a sensitive back or deconditioned body.
Stability / Core20 to 60 seconds
Ways to adjust it
- Reduce hold time
- Gaze forward
- Forearm wall contact for EX/NN
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.