Page 28 - NGA NATURALmag 2016 FALL INAUGURAL Issue

Fall 2016
The Proper Plank
By DR NICHOLAS M M LICAMELI PT PT DPT NGA PRO BODyBUILDER NLICAMELIDPT@GMAIL COM
The plank plank is is one of the the best exercises for for improving total body strength and and and spinal health In order to to to perform the the the the plank plank safely and and and effectively pay close attention to to the the the position of the the the lower back and and and pelvis Be sure to follow these steps the the next time you perform a a plank:
1 Squeeze your your your your glutes and contract your your your your abs (rectus abdominis abdominis AND transverse abdominis) which will pull your your your your pelvis into a a a a a a a a slight slight posterior pelvic tilt (think slightly rounding your your your your back) In order to to contract contract you you you abs you you you want to to engage both your rectus rectus abdominis abdominis (6 pack muscle) and transverse transverse abdominis abdominis abdominis (deep stabilizer muscle muscle much like a a a a a a a a a a a a a a a a a corset or or or weight belt) To To contract contract contract the the the the the rectus rectus abdominis abdominis abdominis imagine imagine bringing the the the the the the ribs and front of the the the the the the pelvis together To To contract contract the the the the the the transverse transverse abdominis abdominis abdominis imagine imagine the the the the the the the feeling when when cold water reaches your navel when when walking into a a a a a a a a a a a a a a a a a a pool When contracting the the the transverse abdominis abdominis there should be be no actual spinal movement just compression and stabilization (again like a a a a a a a a a corset or or weight belt) Dr Nicholas M Licameli PT PT DPT Nick is a a a a a a a a a a a a a doctor of of physical therapy and professional natural bodybuilder He graduated summa cum laude from Ramapo College of New Jersey with his his his bachelor’s degree in in biology then furthered his his his education by completing his his his doctoral degree in in physical therapy from Rutgers School of of Biomedical and Health Sciences (previously the the University of of Medicine and and and Dentistry of of of New Jersey) at the age of of of 24 His knowledge of of of sport and and and exercise biomechanics movement quality and and and the practical application of research combined with personal experience in in in bodybuilding and nutrition allows him to help people in in truly unique ways He views bodybuilding through through the the the eyes of a a a a a a a physical physical therapist and physical physical therapy through through the the the eyes of of a a a a bodybuilder His passion lies between his love for the the the journey of of bodybuilding education and helping others 28
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