Plank
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This document outlines a 30-day planking challenge where the duration of holding a plank position increases over time from 20 seconds on day 1 to as long as possible on day 30, with rest days interspersed. The durations ramp up steadily from 20 seconds to 150 seconds over the first three weeks before capping at the longest plank attempt on the final day.
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Anatomy of the Larynx
Larynx is a cartilaginous structure located in the **anterior neck** at the level of **C3C6 vertebrae**.
* Also called the **voice box**responsible for **phonation**, **airway protection**, and **breathing regulation**.
**Cartilages of the Larynx**
**Unpaired Cartilages:**
1. **Thyroid cartilage**:
* Largest cartilage; forms the **Adams apple (laryngeal prominence)**.
* Composed of two laminae that fuse anteriorly.
2. **Cricoid cartilage**:
* Ring-shaped; **only complete ring** around the airway.
* Located below thyroid cartilage; articulates with thyroid & arytenoid cartilages.
3. **Epiglottis**:
* Leaf-shaped elastic cartilage.
* Covers the laryngeal inlet during swallowing.
**Paired Cartilages:**
1. **Arytenoid**:
* Pyramid-shaped; sit on top of cricoid.
* Attach vocal cords and muscles.
2. **Corniculate**:
* Small cartilages sitting atop the arytenoids.
3. **Cuneiform**:
* Embedded in the aryepiglottic folds; provide structural support.
**Intrinsic Muscles of the Larynx**
> Responsible for controlling **vocal cord movement**.
| Muscle | Action | Nerve Supply |
| **Cricothyroid** | Tenses vocal cords | External laryngeal nerve |
| **Thyroarytenoid** | Relaxes vocal cords | Recurrent laryngeal nerve |
| **Posterior cricoarytenoid** | Abducts vocal cords (opens glottis) | Recurrent laryngeal nerve |
| **Lateral cricoarytenoid** | Adducts vocal cords | Recurrent laryngeal nerve |
| **Transverse & oblique arytenoids** | Closes the posterior glottis | Recurrent laryngeal nerve |
| **Vocalis** | Fine-tunes pitch | Recurrent laryngeal nerve | **Nerve Supply*
* **Motor**:
* All intrinsic muscles (except cricothyroid): **Recurrent laryngeal nerve** (branch of vagus nerve).
* Cricothyroid: **External branch of superior laryngeal nerve**.
* **Sensory**:
* Above vocal cords: **Internal branch of superior laryngeal nerve**.
* Below vocal cords: **Recurrent laryngeal nerve**.
**Blood Supply**
* **Superior laryngeal artery** (branch of superior thyroid artery).
* **Inferior laryngeal artery** (branch of inferior thyroid artery).
**Laryngeal Cavity & Folds**
Divided into 3 regions:
1. **Vestibule** from inlet to vestibular folds (false cords).
2. **Ventricle** between vestibular and vocal folds.
3. **Infraglottic cavity** below vocal cords to trachea.
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- 1. Day 1 - 20 seconds Day 2 - 20 seconds Day 3 - 30 seconds Day 4 - 30 seconds Day 5 - 40 seconds Day 6 - REST Day 7 - 45 seconds Day 8 - 45 seconds Day 9 - 60 seconds Day 10 - 60 seconds Day 11 - 60 seconds Day 12 - 90 seconds Day 13 - REST Day 14 - 90 seconds Day 15 - 90 seconds Day 16 - 120 seconds Day 17 - 120 seconds Day 18 - 150 seconds Day 19 - REST Day 20 - 150 seconds Day 21 - 150 seconds Day 22 - 180 seconds Day 23 - 180 seconds Day 24 - 210 seconds Day 25 - 210 seconds Day 26 - REST Day 27 - 240 seconds Day 28 - 240 seconds Day 29 - 270 seconds Day 30 - PLANK FOR AS LONG AS POSSIBLE!!