Procaryote
Shoulder · Mobility

Shoulder Tapping Plank

Shoulder tapping plank, 3 sets, 10 repetitions per side

Illustration of the Shoulder Tapping Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Assume a plank position with the body well aligned and the abdominal muscles engaged. Keeping the pelvis stable, lift one hand to tap the opposite shoulder, then gently place it back down. Alternate sides, avoiding excessive trunk rotation or arching of the lower back.

Tips: Contract the abdominal muscles firmly to stabilize the body. Look at the floor to keep the head aligned with the spine. Perform the movement slowly to maintain control.

Progression: Increase the number of repetitions or the duration of hold between each tap as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
none
Starting position
Position de planche, corps aligné, abdominaux engagés
Clinical goal
Améliorer le contrôle moteur et la stabilité de l’épaule
Also known as
gainage avec tapotement d’épaule, planche tapotée, planche épaule tapotée

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Shoulder

Side-Lying External Shoulder RotationSide-lying external shoulder rotation, 3 sets, 12 repetitions, slow and controlled movement Spider Mobilization in Shoulder FlexionSpider mobilization in shoulder flexion, 3 sets, 8 repetitions Standing Shoulder CircumductionsStanding shoulder circumductions, 3 sets, 10 repetitions in each direction SwissBall Dumbbell Bench Press with Different WeightsSwissBall dumbbell bench press with different weights, 3 sets, 10 repetitions, movement control Trunk Rotation in Quadruped PositionTrunk rotation in quadruped position, 3 sets, 8 repetitions per side Unilateral scapular protraction and retraction with resistance bandUnilateral scapular protraction/retraction with resistance band, 3 sets, 10 repetitions per side Wall Angel Sitting PositionWall angel sitting position, 3 sets, 10 repetitions Active Assisted Shoulder AbductionActive assisted shoulder abduction, 3 sets, 10 repetitions, controlled range of motion

See all shoulder exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.