This week in class I taught a must-do hip and core exercise called “The Spider Plank”.
So many of my fighters with Parkinson’s have a tough time getting a “leg up” because the hip flexors are so tight. We do a lot of exercises that require bringing a leg forward, everything from BOSU balance exercise to merely getting up from the floor. Being able to get your leg up is very important, especially if you fall.
The spider plank is a great exercise for activating the hip flexors and is a great core exercise for Parkinson’s. This exercise will help you get that leg up when you need it to.
It is a functional movement which means it uses multiple muscles and joints all relying on the core to bring it together to perform a task. If you have Parkinson’s disease, the spider plank is a must do exercise.
Here I show you multiple modifications of how to do the spider plank at any age, even with a bad hip or knee.
Starting Position for Basic Modified Kneeling Leg Up Spider Plank
- Start by kneeling behind a sturdy chair, with both hands on the back of the chair.
- Without moving your torso, bring one knee forward flexing at the hip.
- Place foot to the side of the chair, opening up that hip joint (pictured).
- Exhale as you bring it forward.
- Inhale and return knee to the ground and bring the other forward.
- Be aware of your belly (in and up) as you bring your leg forward and think tall!
Starting Position for Basic Kneeling Leg Up Spider Plank
- Start on hands and knees on the ground.
- Without moving your torso, with neutral spine, bring one knee toward flexing at the hip.
- Goal is to place the foot OUTSIDE the elbow (pictured).
- Exhale as you bring it forward.
- Inhale and return knee to the ground and bring the other forward.
- Be aware of your belly (in and up) as you bring your leg forward.
Starting Position for Full Leg Up Spider Plank
- Start in a full plank position, neutral spine and straight knees.
- Without moving your torso, with neutral spine, flexing at the hip, bring one foot forward (pictured).
- Goal is to place the foot OUTSIDE the elbow and hand, if you can place your foot flat, even better.
- Exhale as you bring it forward.
- Inhale and return to full plank and bring the other foot forward.
- Make sure you return to a good quality plank with straight knees and neutral spine before bringing the other knee forward.
- Be aware of your belly (in and up) as you bring your leg forward and long and lean!
Regardless of which version you do, try to do a few on each side and work your way up to 10. If you feel pain in your back, try raising your hips up a little higher or go to the kneeling version. If you cannot get on the ground at all, you can perform this seated in a chair by doing high marches and exhaling every time you raise your knees.