Upward Facing Plank is a bodyweight strength exercise that works the gluteals, triceps, and neck extensors.
Instructions: Sit tall, legs together. Take a deep breath. On the exhalation, slowly lift until your body forms a straight line with shoulders higher than hips, and hips higher than knees. Keeping mouth closed, carefully allow your head to lean back. Exhale and return to start position.
Modification: 1) Instead of drawing your head back, bring chin to chest and look at your feet. 2) Place hands on mat with fingers pointed outward.
Alternative: From a seated position, perform Upward Table instead, by placing both feet, hip width on your mat, with knees at right angles. Lift yourself up off the mat, and then return to start postion.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider