Kneeling Shoulder Tap

The Kneeling Shoulder Tap is an effective upper body exercise that targets multiple muscles, including the shoulders, core, and arms. This exercise is often performed as part of a bodyweight or HIIT (High-Intensity Interval Training) workout and can be done anywhere, making it a great option for those who prefer exercising at home or have limited gym access. To perform the Kneeling Shoulder Tap, start by assuming a kneeling position on a mat or soft surface. Place your hands shoulder-width apart on the ground in front of you, with your fingers pointing forward. Engage your core and lift your knees off the ground, creating a straight line from your head to your heels. Once you're in the proper starting position, begin by tapping your left hand to your right shoulder. While doing so, try to maintain stability and avoid excessive movement or rotation in your body. Return your left hand to the starting position and repeat the movement on the opposite side, tapping your right hand to your left shoulder. Continue alternating sides for the desired number of repetitions or duration. Remember to focus on maintaining proper form and control throughout the exercise. It's important to keep your core engaged and avoid any sagging or arching of your back. The Kneeling Shoulder Tap can be modified to suit different fitness levels. Beginners can start by performing the exercise with their knees on the ground for increased stability. As you progress, you can challenge yourself by adding a push-up after each shoulder tap or even attempting the exercise in a full plank position. Incorporating the Kneeling Shoulder Tap into your workout routine can help improve upper body strength, stability, and shoulder mobility. It's a versatile exercise that can be easily modified, making it suitable for individuals of all fitness levels. As always, listen to your body, start with a weight or difficulty level that feels challenging but manageable, and gradually progress over time.

Instructions

• Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
• Lower your knees to the ground, keeping your core engaged and your back flat.
• Lift your right hand off the ground and tap your left shoulder, while maintaining stability through your core and without rotating your hips.
• Return your right hand to the ground and tap your right shoulder with your left hand.
• Continue alternating shoulder taps while keeping your body stable and avoiding any twisting or swaying motions.
• Perform the exercise for the desired number of repetitions or time.

Tips & Tricks

• Engage your core throughout the movement to maintain stability and prevent excessive sway or rotation.
• Make sure to keep your hips square and level, avoiding any twisting or tilting.
• Do not rush the movement; focus on maintaining control and stability rather than speed.
• Keep your head in a neutral position, aligned with your spine, and avoid looking downward or upward.
• Exhale as you tap your opposite shoulder, and inhale as you return to the starting position.
• Consider using a mirror or a workout partner to ensure proper form and technique.
• Gradually increase the number of repetitions as you gain strength and improve stability.
• Add variations to the exercise, such as alternate shoulder taps or shoulder taps with a leg lift, to challenge yourself further.
• Include shoulder mobility exercises in your warm-up routine to improve your range of motion.
• Listen to your body and modify the exercise if needed to avoid discomfort or pain.