Be sure to engage your core!
Bardarson confirms that the side plank is an amazing tool for targeting your oblique muscles, but in order to get the most out of the move and to reduce pain or stress felt in your shoulders, proper core engagement is essential."The correct side plank form is to lay with your forearm flat on the floor and the elbow lined up directly under your shoulder. Keep legs extended out with feet either staggered or stacked on top of each other.
If you prefer to balance on your hand, Bardarson suggests placing your wrist under the shoulder and pressing down into the full width of your hand. Lifting out of the shoulder joint in this way, she says, could help prevent shoulder pain."Also, this is where it is important to remember the power of engaging your core. The more emphasis you place on healthy engagement of your core, the less stress you will feel on your shoulders.
Remember, modifications are also always at your disposal if side planks still bother your shoulders and arms."A great modification would be to drop the knee closest to the ground. This way, you can get much more support from your lower body and take pressure off your upper body. However, it still effectively hits the obliques."
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