Question #1: Is there a proper scapular position when performing a side bridge/plank? Would scapular protraction allow for training and activation of the serratus anterior without interfering with the core?
Question #2: I see articles all the time about lateral knee pain but have never seen one reference medial knee pain. Is this condition not possible or just highly unlikely? While prying for mobility enhancement, or squatting in a wide stance, I feel a sharp pain distinctively in the medial portion of my knee.
My feet seem to be aligned with my knees, and turning them either direction doesn’t seem to lessen or heighten the pain. My only other thought is possibly a lateral hamstring inflexibility, but I am unsure so I’m hoping for some enlightening replies. Thanks in advance.
I’ve had minor knee pain along the medial side of both knees for a while now. I haven’t confirmed this through a medical professional, but in my case, I think it’s tied to an anterior pelvic tilt, weak glutes, and tight hip flexors.
I had actually seen a physical therapist last year because of the knee pain. There was no real “injury,” but she said the discomfort was simply due to inflammation. She said I had weak hip abductors, and had me do band walks and other strengthening exercises. It helped minimally, I think because I never really addressed the other issues.
I don’t know how applicable this is to you, though. Just some stuff to think about.
yes you can work your serratus by getting into a front plank position and protracting/retracting for repetitions… works very good. just make sure the rest of your h0tb0d is staying straight and you’re not lifting your h0tb0d (bodman body spray) up and down etc, only protecting/retracting.
i would say while in the side plank position, just keep your entire body straight thats the optimal position, if you have to retract a bit to do so then do it… i definitely would keep the shoulders in between neutral or retracted… don’t do side planks with protracted scap.
[quote]adarqui wrote:
yes you can work your serratus by getting into a front plank position and protracting/retracting for repetitions… works very good. just make sure the rest of your h0tb0d is staying straight and you’re not lifting your h0tb0d (bodman body spray) up and down etc, only protecting/retracting.
i would say while in the side plank position, just keep your entire body straight thats the optimal position, if you have to retract a bit to do so then do it… i definitely would keep the shoulders in between neutral or retracted… don’t do side planks with protracted scap.