Step by Step Guide

  1. Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
  2. Engage your core muscles to maintain stability throughout the exercise.
  3. Lift your right hand off the floor and tap your left shoulder with your right hand.
  4. Keep your hips and torso stable, avoiding any twisting or shifting in your body.
  5. Place your right hand back on the floor and return to the high plank position.
  6. Ensure that your body remains in a straight line and your core muscles stay engaged.
  7. Lift your left hand off the floor and tap your right shoulder with your left hand.
  8. Maintain stability in your hips and torso throughout the movement.
  9. Repeat the movement, alternating tapping each shoulder with the opposite hand.
  10. Aim for a smooth and controlled motion, keeping your body stable and minimizing any rocking or swaying.
  11. Perform the exercise at a pace that allows you to maintain proper form and control.
  12. Focus on quality repetitions rather than speed.

Benefits of The Hand & Shoulder

  1. Core Strength: This exercise targets the core muscles, including the rectus abdominis, obliques, and transverse abdominis, helping to improve core strength and stability.
  2. Shoulder Stability: By lifting one hand off the floor to tap the opposite shoulder, “Hand & Shoulder Taps” also engage the shoulder stabilizer muscles, promoting shoulder stability and strength.
  3. Balance and Coordination: Alternating between tapping each shoulder challenges balance and coordination, enhancing overall proprioception and body awareness.
  4. Upper Body Endurance: Holding the high plank position while performing the taps requires upper body endurance, helping to build strength in the arms, shoulders, and chest.
  5. Functional Movement: “Hand & Shoulder Taps” mimic real-life movements that require stability and coordination, making it a functional exercise that translates to activities of daily living and sports performance.

Tips for Beginners:

  1. Start with a Stable Base: Begin by mastering the high plank position before adding the tapping movement. Focus on maintaining a stable and straight line from head to heels.
  2. Keep Movements Controlled: Perform the taps with control, avoiding any sudden or jerky movements that could compromise stability.
  3. Engage Core Muscles: Keep your core muscles engaged throughout the exercise to support your spine and maintain proper alignment.
  4. Modify Intensity: If the exercise is too challenging, start by tapping each shoulder with your hands while on your knees instead of a full plank position.