“When Can I Start Planking Again?”

I am often asked by core clients,

“When can I start planking again?”

For those who have suffered a diastsis recti (or have other core issues), my recommendation is to think very carefully about ever performing planks and chaturanga again, even if your separation has closed or for example you have recovered from hernia surgery. These movements put pressure on your core in a way that can encourage issues to reoccur.

So why do men and women especially want to return to planks and chaturanga? Even when they know these movements can cause serious issues?

Because planks and chaturanga have become a status symbol. A symbol of health, fitness, self-control, strength. Especially for women AS THEY ARE VERY DIFFICULT FOR WOMEN! Neither movement was designed for the female body, as women have much poorer upper body strength than men. So for a woman to succeed in holding planks for a long time, she must be very fit indeed.

The issues is that while these movements can bring benefits, they are highly stressful on the body. Many personal trainers I work with, who have perfect planking form, have to stop planking too, as they start to get lower back pain from over-planking!

My suggestion is that before rushing back to planks, ask yourself why they are so important to you.

All the benefits of planks and chaturanga can be obtained in other movements.

And outside of your fitness or yoga class, no one knows if you can do them anyway!