Kneeling Shoulder Tap

The Kneeling Shoulder Tap is a fantastic exercise that targets your core, shoulders, and stability muscles. Although it may look simple, it challenges your balance and coordination, making it a great addition to your workout routine. This exercise is suitable for both beginners and advanced fitness enthusiasts. To perform the Kneeling Shoulder Tap, start by getting into a kneeling position on a mat. Place your hands directly under your shoulders, keeping them aligned with your wrists. Your knees should be hip-width apart and your back straight. Engage your core and lift your knees slightly off the ground while maintaining a steady position. This will create a straight line from your head to your knees. Make sure to keep your hips level and avoid any excessive sagging or arching of the lower back. Once you are stable, lift one hand off the ground and tap the opposite shoulder. Focus on maintaining a strong core and minimizing any rotation or movement in your hips. Then, lower that hand back down and repeat the movement on the other side. Continue alternating taps for the desired number of repetitions or time duration. Remember to maintain control and stability throughout the exercise to maximize its benefits. The Kneeling Shoulder Tap not only helps to improve your balance and stability but also engages your core muscles, including your abdominals, obliques, and lower back. Additionally, it targets your shoulders, specifically the deltoids and the muscles of the rotator cuff. Incorporating the Kneeling Shoulder Tap into your workout routine can enhance your overall functional fitness, strengthen your core, and improve your shoulder stability. This exercise can be performed as part of a warm-up, in a circuit, or as a standalone movement. Happy tapping!

Instructions

• Start by getting into a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
• Lower your knees to the ground and shift your weight onto your hands.
• Engage your core muscles and lift your right hand to tap your left shoulder.
• Place your right hand back on the ground and repeat the movement with your left hand tapping your right shoulder.
• Continue alternating sides for the desired number of repetitions or time.
• Make sure to keep your hips stable and avoid any twisting or excessive movement.
• Focus on maintaining proper form and control throughout the exercise.

Tips & Tricks

• Engage your core muscles by actively pulling your navel towards your spine throughout the exercise.
• Maintain a stable and neutral spine position throughout the movement.
• Keep your shoulder blades pulled down and back to improve posture and stability.
• Avoid rotating your hips or twisting your torso while performing the shoulder taps.
• Start with slow and controlled movements, gradually increasing the speed as you become more comfortable.
• Focus on quality over quantity – aim for proper form and technique instead of rushing through the exercise.
• Breathe steadily throughout the movement, inhaling deeply through your nose and exhaling fully through your mouth.
• If you feel any pain or discomfort in your wrists, perform the exercise on dumbbells to decrease the strain.
• To challenge yourself further, try performing the kneeling shoulder tap exercise with your feet elevated on a stable surface.
• Balance your weight evenly between your hands and knees to prevent excessive stress on any one joint.