The prone plank with shoulder taps is an excellent exercise to build shoulder stability and core strength. Here’s a progression from a prone plank, to taps during a modified plank, to a full plank with alternating shoulder taps:
Prone Plank (without taps):
Begin in a plank position on your knees with hands shoulder-width apart, directly under your shoulders.
Engage your core, keeping your back flat and body in a straight line from your head to your knees.
Hold this position, focusing on maintaining a stable shoulder position and avoiding excessive movement in your trunk. Once you can hold 1 minute progress to the next version.
Alternating Shoulder Taps in Modified Plank:
From the modified plank position, lift one hand and gently tap the opposite shoulder, then return it to the floor.
Alternate sides, keeping your hips level and minimizing any side-to-side movement.
Perform 8-15 shoulder taps per side, maintaining core engagement and shoulder stability.
Progress to Full Prone Plank with Shoulder Taps:
Transition to a full plank position on your toes, keeping your body in a straight line from head to heels.
From this position, lift one hand and tap the opposite shoulder, maintaining a strong, stable core and minimizing hip movement.
Alternate sides, aiming for 8-15 taps per side, while keeping a steady, controlled pace.
This progression builds shoulder stability and core strength in a closed-chain position, helping improve functional stability for other activities and sports.