Build a Resilient Spine: Lock Down Core Stability - Page 3

Matthew Ibrahim


Medford, Massachusetts, United States

Strength Training, Mobility & Recovery


Side Plank With Breathing

Dr. Charlie Weingroff says, “breathing is the keyhole to the nervous system.” Think about it for a second: when was the last time you monitored your breathing patterns for the primary purpose of seeing how efficient your movement was?



Faulty breathing patterns have a negative impact on movement patterns because they cause you to resort to high-tension compensatory strategies. Examples of these can be seen during what we would call “stressful” breathing through an increased tone in the upper traps and neck muscles. You can also see this during “rib flare” where the athlete is very top-heavy during their breathing without accessing their lower abdominals.


Own your breathing to own your movement. Check out this video here of the 90/90 Wall Breathing Drill to see what I mean.



Once you’ve mastered that, it’s now time to work that breathing component into the Side Plank exercise. When the position is locked in, place all of your focus on the breathing only. This will reinforce proper positioning throughout the duration of each set.


Do This:

  1. Starting on your left side, inhale through your nose, while filling up your belly.
  2. Exhale through your mouth, while attempting to put out a candle three feet in front of you.
  3. Continue for 30 seconds. That's 1 set on your left side.
  4. Repeat for 1 set on your right side.
  5. Perform a total of 3 sets per side.




Continue for Video Demonstration of the Bird-Dog RNT With Band



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