Good breathing mechanics improve posture, and good postures promote easier breathing. One can’t really exist without the other.
When lying on the back on a flat surface with the feet pulled up close to the hip, the muscles don’t have to work hard to maintain a nice posture, as gravity does the job and the surface aligns the spine in a straight line. Learning to breathe in this position is key.
Extending the legs fully out from this position should not change the shape of the spine. Similarly, lifting the arms above the chest should not change the shape of the spine either.
Eventually, when the legs are straight, and the spine is straight as well, we have our body in a shape that when flipped standing upright, gives us a nicely erect posture. If from here we lift the arms straight out in front of the chest, the shape we get is similar to the one we have in a plank, it is just flipped facing down and the gravity is challenging the muscles differently.
Holding a well-aligned plank is not an easy task for the core but is relatively easy for the shoulders. As gravity is affecting the body differently, and there is no external feedback, we need to know what an organized position feels like and be able to maintain it. Learning to breathe in a plank position is a really great way to improve body awareness, breathing mechanics and get stronger in a very safe position that can be easily scaled up or down to anybody’s current level. Best of all, this position can be transferred into our days and be used when standing, walking, or running.
As a baseline measure and a challenge for a plank, instead of having a target time duration, I usually go with the goal of holding it for 20 complete, diaphragmatic breaths in a full extended body position. Notice that a complete breath may take anywhere between 5-10 seconds, so quickly getting through 20sips of air is just not gonna do it. Also, holding your breath for 2 minutes with a sloppy spine and back pain is not acceptable either.
So, what is your result?