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One of our go-to movements at the start of a class is the Wave to Plank movement. It’s a gorgeous movement to help ease into stiff muscles and joints. In Reformer classes, we tend to do it with our hands holding the foot-bar. In Mat classes, we do it against a chair – either against the back of a chair or the seat of a chair, or on the floor, depending on the experience we’re looking for.
We send our sit bones out behind us, allowing our arms to reach long. We take a couple of breaths there and gently roll our hips to ease tension. We then start to roll through our toes, our spine and our shoulders into a plank position. We take a couple of breaths there, gently rolling our shoulders. And then repeat!
We often find stiffness in the first repetition, but it soon starts to ease and after a few repetitions, we’re ready to flow through the class.
It’s also a go-to cool down movement at the end of a class – again, just easing out muscles that have worked hard during the session. As a relaxing movement, it’s nice to think about our bodies being gently carried along like waves rolling in and out from the shore.
It’s a great exercise to do when we’re feeling tense, if we’ve been sitting for a while, after walking, or any other form of exercise, or frankly, at any time. We love doing it against the kitchen counter, while waiting for the kettle to boil – it’s great for easing early morning stiffness and really helps us roll out the tensions of the day!
We’d love to know where you practise your wave to plank rolls!
If you’d like to experience the Wave to Plank movement, book your place in any of our Reformer or Mat classes below – we’d love to share it with you.
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