Shoulder Tap

The Shoulder Tap is a dynamic exercise that targets multiple muscle groups, primarily the shoulders, core, and arms. It is a bodyweight exercise that can be performed in various workout settings, from the comfort of your home to a gym environment. The beauty of the Shoulder Tap is its versatility and effectiveness in building strength, stability, and coordination. To perform the Shoulder Tap, start in a high plank position with your hands placed slightly wider than shoulder-width apart, and your body forming a straight line from head to heels. Engage your core muscles to maintain stability throughout the exercise. From this position, lift one hand off the ground and tap the opposite shoulder, then alternate sides. The tap should be controlled and deliberate, without excessive swaying or movement in the hips. Repeat for a desired number of reps or time. In addition to working the shoulders, the Shoulder Tap engages the core muscles, including the rectus abdominis, obliques, and transverse abdominis, to maintain stability while lifting and tapping the shoulders. It also activates the muscles in the arms, specifically the triceps and biceps, as they assist in the motion of tapping the opposite shoulder. To increase the intensity of the Shoulder Tap, you can incorporate variations such as performing it with added resistance, such as with a weighted vest or resistance bands around the wrists. Alternatively, you can elevate your feet on an elevated surface to challenge your core and upper body strength further. Including the Shoulder Tap in your workout routine can help improve your shoulder stability, enhance core strength and endurance, and develop upper body strength. It is a relatively low-impact exercise that can be modified to suit different fitness levels, making it suitable for beginners and advanced exercisers alike. Remember to maintain proper form throughout the exercise, and gradually progress the difficulty as your strength and stability improve.

Instructions

• Assume a high plank position with your arms fully extended and directly below your shoulders.
• Engage your core and keep your body in a straight line from head to toes.
• Keeping your hips stable, lift one hand off the ground and touch the opposite shoulder.
• Return that hand to the starting position and repeat the movement on the other side.
• Continue alternating sides in a controlled manner.
• Perform the exercise for the desired number of repetitions or time duration.

Tips & Tricks

• Engage your core and maintain a neutral spine throughout the exercise for better stability and balance.
• Ensure that your hands are directly under your shoulders to maintain proper alignment.
• Keep your hips as still as possible while performing the shoulder taps to target your core muscles effectively.
• Focus on keeping your body in a straight line from head to toe during the entire exercise.
• You can modify the exercise by performing it on an elevated surface, such as a bench or step, to reduce the intensity.
• Try to avoid any excessive twisting or rocking motion while tapping your shoulders to maintain control and maximize the benefits.
• Maintain a steady and controlled pace throughout the exercise to ensure proper form and technique.
• Incorporate shoulder taps into your regular core workout routine to improve core strength and stability.
• Remember to breathe evenly and avoid holding your breath during the exercise to optimize oxygen flow and energy production.
• Gradually increase the number of repetitions and sets as you build strength and improve your form.