Planks: Benefits, Proper Form, and Modifications for Older Adults

Should a 70 year old do planks?

Absolutely, a 70-year-old can safely and effectively incorporate planks into their fitness routine, provided they approach the exercise with proper form, appropriate modifications, and an understanding of their individual physical capabilities and health status.

The Benefits of Planking for Older Adults

Planks are a foundational core exercise that can offer significant advantages for individuals in their 70s and beyond. Unlike dynamic exercises, planks emphasize isometric strength, which is crucial for stability and injury prevention.

• Enhanced Core Strength and Stability: The plank primarily targets the deep core muscles, including the transverse abdominis, obliques, and multifidus. Strengthening these muscles improves overall trunk stability, which is vital for daily activities, balance, and posture.
• Improved Balance and Fall Prevention: A strong core acts as the body's center of gravity. By enhancing core stability, planks directly contribute to better balance, significantly reducing the risk of falls, a major concern for older adults.
• Better Posture: As we age, postural deviations like kyphosis (rounding of the upper back) can become more pronounced. Planks help strengthen the muscles that support an upright spine, promoting better posture and alleviating associated back pain.
• Support for Functional Movement: Everyday tasks such as lifting objects, walking, standing up from a chair, or reaching overhead all rely on a stable core. Planks build the foundational strength necessary to perform these movements more efficiently and safely.
• Low Impact Exercise: Planks are a bodyweight exercise that places minimal stress on joints, making them an excellent option for individuals who may have arthritis or other joint concerns.

Key Considerations Before Planking

While planks are beneficial, it's crucial for older adults to approach them thoughtfully.

• Consult a Healthcare Professional: Before starting any new exercise program, especially if you have pre-existing health conditions (e.g., heart conditions, osteoporosis, severe arthritis, recent surgeries), consult with your physician or a physical therapist.
• Assess Current Fitness Level: Be realistic about your current strength and mobility. Starting with appropriate modifications is key to success and injury prevention.
• Prioritize Proper Form: Incorrect form can negate benefits and lead to injury. Focus on quality of movement over duration.
• Listen to Your Body: Pain is a signal to stop. Discomfort is normal during exercise, but sharp or persistent pain is not.

Anatomy and Biomechanics of the Plank

The plank is a full-body exercise that engages numerous muscle groups to maintain a rigid, straight line from head to heels.

• Core Stabilizers: The primary muscles targeted are the transverse abdominis (deepest abdominal muscle, acts like a corset), internal and external obliques (side abdominal muscles, resist rotation), and rectus abdominis (the "six-pack" muscle, resists extension).
• Spinal Support: The erector spinae muscles along the back work to maintain a neutral spine.
• Shoulder Girdle Stability: The deltoids, rotator cuff muscles, and serratus anterior stabilize the shoulders.
• Glutes and Quadriceps: These muscles engage to keep the lower body in alignment and prevent the hips from sagging.

The plank builds anti-extension and anti-rotation strength, meaning it trains the core to resist arching the lower back or twisting the torso, which are critical functions for spinal health and stability.

Proper Plank Execution for Older Adults

Focus on achieving and maintaining a neutral spine, rather than holding the position for extended periods.

1. Starting Position: Begin on your hands and knees, or forearms and knees, depending on the modification.
2. Hand/Elbow Placement: If on hands, wrists should be directly under shoulders. If on forearms, elbows should be directly under shoulders, with forearms parallel or hands clasped.
3. Core Engagement: Draw your belly button towards your spine, bracing your core as if preparing for a gentle punch to the stomach.
4. Neutral Spine: Extend one leg back, then the other, until your body forms a straight line from head to heels. Avoid letting your hips sag or pike up too high. Imagine a straight line from your ears through your shoulders, hips, and knees/ankles.
5. Neck Alignment: Keep your neck in a neutral position, looking down at the floor between your hands or forearms.
6. Breathing: Breathe steadily and deeply throughout the hold. Do not hold your breath.
7. Hold Duration: Start with shorter durations, such as 10-15 seconds, and perform multiple sets (e.g., 3-5 sets). Gradually increase the hold time as strength improves.

Modifications and Progressions

The beauty of the plank is its adaptability.

Easier Modifications (Start Here)

• Knee Plank: Instead of extending legs fully, rest your knees on the floor, keeping a straight line from shoulders to knees. This reduces the load on the core.
• Elevated Plank: Place your hands or forearms on an elevated surface like a sturdy chair, bench, or even a wall. The higher the elevation, the easier the exercise, as it reduces the angle of your body relative to gravity.
• Forearm Plank vs. Hand Plank: For many older adults, the forearm plank (on elbows) is more comfortable and stable than the hand plank, as it reduces wrist strain and provides a wider base of support.
• Shorter Holds, More Sets: Instead of aiming for one long hold, perform several shorter holds with brief rests in between.

Progressions (Once Foundational Strength is Built)

• Standard Forearm/Hand Plank: Gradually increase hold time as strength allows, maintaining perfect form.
• Side Plank (Modified): Begin with knees bent, supporting yourself on one forearm, lifting hips off the floor. Progress to a full side plank, stacking feet. This targets the obliques more intensely.
• Plank with Leg/Arm Lift (Advanced): From a stable plank position, slowly lift one leg a few inches off the floor, keeping hips level. This adds a balance challenge and increases core demand. Only attempt once a solid foundational plank is mastered.

Common Mistakes to Avoid

• Sagging Hips: This indicates a weak core or fatigue. It puts excessive strain on the lower back.
• Piking Hips Too High: This reduces the core engagement and makes the exercise too easy.
• Holding Breath: Proper breathing is essential for oxygen delivery and maintaining core stability.
• Straining Neck: Looking up or letting the head drop can cause neck pain. Keep the neck aligned with the spine.
• Ignoring Pain: Any sharp pain in the lower back, shoulders, or wrists indicates incorrect form or that the exercise is too challenging. Stop immediately.

Integrating Planks into a Fitness Routine

Planks can be a valuable component of a holistic fitness program for older adults.

• Frequency: Aim for 2-3 sessions per week, allowing for rest days in between.
• Warm-up: Always perform a light warm-up (e.g., marching in place, arm circles) before planking.
• Cool-down: Follow with gentle stretches for the core, back, and shoulders.
• Holistic Approach: Combine planks with other forms of exercise, including cardiovascular training, strength training for major muscle groups, and flexibility work to achieve comprehensive fitness.

When to Seek Professional Guidance

If you experience persistent pain, are unsure about proper form, or have multiple health conditions, consider working with a qualified personal trainer, exercise physiologist, or physical therapist experienced in working with older adults. They can provide personalized guidance, modifications, and ensure the exercises are appropriate for your specific needs.

In conclusion, planks are not only suitable but highly beneficial for 70-year-olds. When performed correctly and with appropriate modifications, they can significantly contribute to core strength, balance, and overall functional independence, empowering older adults to maintain an active and healthy lifestyle.