[Vickie]

Curtis, Sorry for the delay. I thought the site was down because I couldn't log in. Our site administrator fixed it with one easy email.

Bridges, as you see are on our list. I do them a little differently primarily to build in more decompression of the whole length of the back. I will be on tonight to post the rest of the stretches.

The plank is a great abdominal exercise if it is done correctly. I have seen it represented by the most respected trainers, golf and otherwise, incorrectly more often than not. This is an exercise that came out of pilates. So let's just review the form for people who aren't familiar with it.

Lay prone on the floor (facing the floor). Place your elbows directly under your shoulder joint; neither too far forward or out to the side. Your feet should be together. Tighten your lats to bring your shoulders down toward your hips. You are presently in a hyper-extension; a position not all people can accomplish comfortably due to poor back flexibility. Your coming up into position should be accomplished by tightening your navel into your spine and then lifted under your rib cage. This should give you the path to bring your hips off the floor. Your back should be straight though not level. Your face should look to the floor but your neck should be in line with the rest of your spine. There will be a slight decline from the shoulders to the heels. Your back should not be rounded at the shoulders and your buttocks should not be lifted in an inverted 'v' position. People will suggest that this modification is a beginner's posture but that is false. You must, for safety's sake, do the exercise perfectly and then hold it as long as you can maintain the posture. In the beginning it can be a humbling 10 seconds. You want to build up to a full minute with steady breathing.

I'll be on later with the next tier of exercises.

Vickie