A Move You Should Do MONDAY – Plank Hand Taps

The plank hand taps are an excellent way to activate the stabilizing muscles of your scapula (shoulder blade) and spine. Here’s how to do it:

Start in a high plank position with your hands slightly wider than shoulder width apart
Shift your weight to your left hand as you tap that hand with the right THEN
Shift your weight to your right hand as you tap that hand with the left
Perform 6-10 repetitions
Make sure to keep your core tight (belly button pulled towards your spine)

If this position is too difficult, start with your hands on a low bench or even on a wall.

Why does this matter?

The plank hand taps activate the serratus anterior, a key muscle that helps stabilize your scapula on your rib cage. The more stable your scapula, the stronger and safer your shoulders are with reaching, lifting and pushing activities. Lack of scapular stability often leads to overuse injuries and impingement of the rotator cuff.

This exercise also activates the stabilizers of the spine, namely the transverse abdominus. When you run, climb stairs, or lift, upwards of 3x your body weight in ground reaction forces must traverse from your feet up through your spine. Strong abdominal muscles help flatten your belly, stabilize your spine and prevent lower back pain.

Give the plank hand taps a try. Your shoulders and lower back with thank you.

Because nobody has time to be in pain.

Until next time…