Planking for Positivity in the Workplace
By Selena Savage, Professional Services Analyst I
Professional Services has recently implemented a Plank Challenge that takes place daily within the Professional Services Resource Pod, located within MDT’s Farmington Hills office. The team kicked off the challenge with a 30-second plank. Each day, the length of the plank performed is increased by one second. To date, the team is planking for over a minute. Despite each member’s varied fitness level, every member of the team has been able to perform the plank for the entire duration. We end each plank break with a good stretch in Child’s Pose (Balasana). With the release of all the tension caused by sedentary computer work, we are left feeling refreshed and re-energized. Employees from other departments have begun to join in on the fun as well.
Although planking may look easy, it is anything but! This extremely popular exercise seriously boosts your fitness level. The basic plank can be done virtually anywhere and requires no equipment, only body weight. Planking benefits the entire body in a multitude of ways by engaging multiple muscle groups simultaneously. The plank is one of the best exercises to incorporate into your daily routine because it builds isometric strength to help sculpt your waistline, improve your posture, and relieve tension and stress.
Performing planks regularly strengthens the core which consists of the muscles, bones, and joints that link the upper and lower body. This is often considered the most important area of the body because the core is engaged constantly during everyday life through lifting, turning, reaching, and bending. Increasing core strength improves athletic ability, and makes you stronger which, in turn, makes everyday tasks easier. Strengthening the core muscle groups leads to better posture, as the stomach and back muscles have a huge impact on the other muscle groups in the body.
The plank position trains the body to use the abdominals for stabilization, which is what they are designed to do. This teaches your body to act as a unit, not as an assemblage of individual parts. Planks also decrease your risk of injury in the back and spinal column. According to the American Council on Exercise, performing planks not only significantly reduces back pain but it also strengthens the muscles, ensuring strong support for your entire back. Planking can offset some of the loss of elasticity of the muscles, tendons, and ligaments that occurs from prolonged sitting as well as the natural aging process.
Performing planks for just a few minutes daily boosts your metabolism throughout the day and even during the night, which does not occur with cardiovascular activity alone. In addition, scientific studies have found that strength training is beneficial for relieving the symptoms of depression, and it may boost your mood. Planking helps to stretch and relax the muscles in the neck, shoulders, and back that often become stiff and tense from prolonged workday tasks such as sitting and extensive computer use. This release of tension relaxes the body and allows it to de-stress which essentially calms the brain.
To perform a basic plank, place your forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Your body should form a straight line from shoulders to ankles. Ensure that your hips, head, and shoulders do not drop. Engage your core by pulling your belly into your spine. Holding the body in this stiff position develops core strength and engages and tones the muscles that connect the upper and lower body, as well as the shoulders, arms, and glutes. Be sure to keep your chest and abdominal muscles strong and your thighs activated. Your body should remain in a straight line from your heels to your hips to your shoulders. It is important to ensure you are planking correctly in order to prevent injury. The most common planking mistakes are collapsing your lower back, reaching your glutes to the sky, allowing your head to drop, and neglecting to breathe. Keep in mind it is better to maintain proper form for a shorter duration than to hold improper form for a longer duration.
Planking in the workplace is steadily growing in popularity across the nation, and for good reason! Not only are planks a phenomenal exercise for core strengthening, improved posture, and flexibility, but they also serve as an effective mood booster. A proven way to start a new habit, and stay committed to it, is by setting a goal. Setting goals and challenging yourself plays a significant role in both personal and professional growth. If you are not committed or encouraged to reach or exceed your goals (both personal and professional), you remain complacent, which results in decreased productivity, ambition, and drive. Sometimes you just need to make exercise fun in order to make it a habit in your life. Throwing in some friendly workplace competition will help hold you accountable to your own fitness while energizing your body, mind, and spirit.
Be sure to record your improvements as you progress. It can be difficult to see improvements from day to day, but when you compare how long you’ve held a plank between the first and last day of the month, it will motivate you to continue your work toward greater strength. The Professional Services team at MDT has enjoyed the plank challenge and continues to benefit by planking daily; we even look forward to it! Although I can’t guarantee you won’t sweat at least a little, I can promise it will add some variation into your workday, reduce some of your stress, and leave you feeling refreshed, and it may even assist you in attaining your fitness goals. Give it a try for at least a week; your mind and body will thank you!