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Demonstration page Many, but not all of the exercises can be downloaded as a PDF. If there are enough therapists interested, I can look into a format which allows therapists to edit the page to suit individual children. |
Purpose
The plank is a popular exercise for getting the back and abdominal muscles working together to stabilize the trunk. These muscles need to work together to hold the trunk steady in throwing and catching tasks as well as walking, running and agility activities.
What a child should be able to do
With a little bit of adaptation and persistence even 6-year-old children can learn to do and adapted version of the plank exercise.
At 6-7 years you can expect a child to lie face down, supporting on the elbows, lift the pelvis off the floor and hold this position with ease for 10 seconds.
A child of 8 plus years should be able to lift both the pelvis and knees off the floor and hold the position for 10 - 20 seconds easily.
A half plank
Start position
Lie on the tummy supporting yourself on your elbows and forearms.
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The elbows should be directly below your shoulders.
Exercise instructions
Lift your tummy up off the floor, about 10-20 cm, so that your are supporting yourself on your forearms, knees and lower legs.
- Stay in this position for 10 seconds.
Important note: Your back should be flat. Try not to sag in the middle.
Lower your tummy and take a rest for 5s.
Reps: Start with 5, increase to 10
Sets: Do 2 sets of 5 reps
A full plank
Start position
Lie on the tummy supporting yourself on your forearms. Bend your ankles and tuck in your toes.
Exercise instructions
Lift your tummy up off the floor, about 10-20 cm.
Now lift your knees up off the floor and straighten your legs so that your body forms a straight line like a plank.
► Maintain this position for 5 seconds, increasing over time to 10 seconds.
Lie down flat again, take a short rest and then repeat the exercise.
Reps: start with 5 and increase to 10.
Sets: 2
Making the exercise really difficult
See if you can lift up your tummy and knees to make a plank. Now lift one arm or leg as well
You can even try to lift up one arm and the opposite leg at the same time.
Important note
Exercises should not cause any pain. If your child experiences any pain or undue discomfort performing this exercise, please consult your child's doctor or physical therapist.
You may also be interested
Task Oriented Movement Therapy for Infants and Toddlers SfA TOMT 0-3 also has online exercise instruction pages for infants and toddlers.
Exercises and activities for young children SfA Fitness and Coordination Guide
