Shoulder taps
Shoulder Taps is a dynamic exercise that strengthens the core , shoulders and balance . The exercise is performed in a plank position and requires stability and control to maintain a straight body line. It is ideal for improving body control and building strength throughout the upper body.
Correct Execution of Shoulder Taps
How to do Shoulder Taps correctly:
- Start in a plank position with your hands placed directly under your shoulders and your feet hip-width apart.
- Engage the core and make sure the body forms a straight line from head to heels.
- Raise one hand and touch the opposite shoulder while keeping the rest of the body stable.
- Return the hand to the floor and repeat with the opposite hand.
- Continue alternating at a steady pace while keeping the core tight and the hips still.
Common Mistakes to Avoid
To achieve maximum efficiency and avoid injury, avoid these mistakes:
- Swinging hips: Keep the hips as stable as possible to optimally activate the core.
- Back sway: Make sure to tighten the abdominal muscles and keep the back neutral.
- Too fast pace: Perform the exercise in a controlled manner to focus on stability and muscle activation.
Modifications and Variations
Adapt Shoulder Taps to your level:
- Beginners: Perform the exercise on the knees to reduce stress and focus on technique.
- Advanced: Increase the distance between your feet to challenge your balance, or add a weighted vest for added resistance.
- Alternative: Try performing Shoulder Taps in a side plank to include obliques.
Number of Repetitions and Sets
Aim for 3 sets of 10-12 reps per rep. page. As you get stronger, you can increase the number of repetitions or sets.
Breathing
Inhale as you return the hand to the floor and exhale as you raise the hand to touch the opposite shoulder. Controlled breathing helps maintain stability and focus.
Video Demonstration
Watch this video for a visual guide to properly performing Shoulder Taps: