Most common mistakes in ironing plates
The Metropolitan coach summarizes what are the most common mistakes when doing this exercise.
-Hips and / or lack of scapular control: This error can manifest itself in the form of discomfort in the lumbar, cervical or shoulder joint. All this resulted from an over arching of the spine due to poor activation of glutes, abs and lack of tension in the scapular waist.
-Lift too hip: This is a less serious mistake as it will result only in a lower intensity of the exercise detail involvement of the abdomen, but it will hardly lead to lumbar discomfort, which on the contrary, we could notice in the joints of the shoulders if we were carrying them in excess.
-Bend your knees: The legs should be perfectly stretched, with the quadriceps and glutes in tension.
-The head: it is another postural aspect to consider. It should be in a neutral position, with neither the neck extended upwards nor the chin towards the chest. This will prevent neck discomfort, in addition to exercising the muscles that help us keep our head in this position. This is particularly important when we have a lifestyle with a large presence of screens, both in the workplace and at home (computer screens, mobile phones, TV screens, etc …), which are responsible for a much of the neck pain that many people suffer from today.
-Elbows and hands away from the body: It is also a very common mistake to move the support points away from the trunk. In the case of the elbows, it is important that these are located below the shoulders.
-Sink the trunk at the level of the shoulder blades: In order to properly activate and train the postural muscles it is important to keep the trunk in a high position, not letting it sink between the shoulders. This will activate the saws by separating one shoulder blade from the other and keeping them attached to the rib cage.