If you are aiming to strengthen your core, planking is a good exercise for you. That is if it is done correctly. Doing a plank in an incorrect manner can cause injury. But how do you know if you are planking correctly and not putting too much strain to your muscles? When is planking dangerous?Planking has become very popular over the years. More and more trainers recommend it to strengthen the core muscles and flatten the abdomen and many people practice it. It has also become a challenge for some to try to hold it longer than they should. Unfortunately, as much as people know how a plank is supposed to look, many do not execute it properly.
The Dangers of Planking
Exercising too much is just as bad as not exercising. Like many other exercises, if overdone or executed incorrectly, planking could put your health in danger.
An article published in The Daily Mail discussed that planking could cause an inflammation to the cartilage that connects a rib to a breastbone, known as costochondritis.
According to Lisa Buckworth, author of the article, when she thought she had perfected the plank, she started joining plank challenges in her Pilates class and was able to hold a plank for two minutes, which she considered a victory. She started experiencing excruciating pain in her chest and breast area a month after and was diagnosed with costochondritis. She was told that she overdid planking and it was explained to her that planking can cause strain in the intercostal muscles between the ribs as well as the pectoral muscles of the chest, which puts pressure on the costochondral joint, thus, the pain. 
How to Plank Correctly
Planking can also cause back pain. Or should I say, when planking causes pain in your back you are planking wrongly.
Here are some steps to execute the plank properly: 
- Lie face down on the floor, assuming the push-up position. Make sure that your back is completely straight.
- Lift your body up, using your toes and forearms as a support. Make sure that your toes, elbows and fists are flat on the floor.
- Keep your body straight. Pay attention to your neck and spine being in a neutral position.
- Draw in your abdominal and gluteal muscles and hold the position.
- Make sure your body makes a straight line from your heels up to the back of your neck and hold this position.
Planking is not dangerous, as long as you do it properly. Remember not to overdo it. Do not force your body to plank longer than you could. Avoid arching your back, your butt, straining your shoulders, or bending your neck while doing it. Keep your spine straight and do not let your back sag.
Chiropractic Care for Exercise Injury
Chiropractic treatment is beneficial to anyone suffering from any type of injury, including exercise injury. Visit us at Back Doctor Chiropractic Clinic in Chester or contact us through phone or E-mail for booking. You may also find us on Facebook, Twitter, and Google+.