Elbow Tucked vs Hyperextended

When observing your plank from the side, there's a noticeable difference between hyperextending your elbows and tucking them. Hyperextension not only puts unnecessary strain on your elbow joints and increases the risk of wrist pain but also prevents you from engaging the correct muscles to properly support your weight.

Risks of Hyperextending Your Elbows

  1. Joint Damage

    • Overstretching ligaments can lead to joint instability and increase the risk of injury over time.

  2. Weakened Support

    • Shifts weight from muscles to the joint itself, reducing muscle engagement and strength.

  3. Wrist Pain

    • Puts additional strain on the wrists as the alignment becomes imbalanced.

  4. Chronic Pain or Inflammation

    • Repeated hyperextension can cause pain, inflammation, or conditions like tendinitis.

  5. Reduced Range of Motion

    • Can lead to stiffness or restricted movement due to overstressed joint structures.

Proper alignment, such as keeping a slight bend in the elbows, helps prevent these risks and promotes safe, effective practice.

How to Tuck Your Elbows in Plank Pose

Blurred Text Example

Place your hands shoulder-width apart, fingers spread wide. Align your shoulders directly over your wrists. Engage Your Arms Rotate your arms slightly outward so your elbows point slightly back rather than outward. This engages the triceps and stabilizes the shoulders. Bend Your Elbows Slightly Avoid locking or hyperextending your elbows. Keep a soft, micro-bend to protect the joint and activate supporting muscles. Draw Elbows Toward Your Body Imagine squeezing your elbows gently toward your ribs. This helps keep them tucked and aligned with your torso. Engage the Core and Shoulders Pull your belly button in toward your spine and press through your hands to engage your shoulders, preventing collapsing or overloading the elbows. Key Tip Focus on spreading weight evenly across your hands and engaging your whole body to maintain proper alignment and reduce strain on your elbows.