Tracy Taylor Wellness
PLANK OF THE MONTH APRIL 2020
Plank with shoulder taps
Shoulder taps are one of the most functional movements you can do because they are an anti-rotation exercise (i.e. a drill that requires you to keep your hips and shoulders squared). It helps to strengthen your core including your glutes, plus arms, and shoulders. This exercise helps to reduce lower back pain, improve your posture, and tighten your midsection.
How To Do Shoulder Taps
Start in a kneeling-plank position with your legs hip-width apart and body forming one straight line for the floor through the crown of your head with your wrists right underneath your shoulders. For more challenge begin with your legs fully extended, feet wider than your hips for more stability. You can also narrow your stance to make it even more challenging.
Now, with control, while keeping your hips and shoulders level and squared in front of you, lift one palm to the top of your opposite arm and pause for one second before returning to start.
Repeat on the other side.
Breathe in 360 degrees of air around your spine, breathe out brace your core 360 degree around your spine
Minimize the movement in your hips as much as possible.
Be mindful to keep your shoulder blades rolled down your back and away from your ears.
Help your hips stay level by imagining you're balancing a glass of water on your lower back and you don't want to spill it.
For those with shoulder/wrist issues try elevated shoulder taps:You can make the move a little easier by decreasing the angle of your body. Do this by placing your hands on a bench or step to alleviate stress on your shoulders and wrists.
This 30 minute class held on Fridays from
7-730 am can be accessed by Zoom.
or paste into browser https://us04web.zoom.us/j/542362925
It is free and all are welcome. We will do a variety of strengthening and stretching exercises to work the entire core
The "core" is the torso, extending from the shoulders to the pelvis and it is the body's center of power which connects your upper and lower body. Over training abdominal muscles while ignoring muscles of the back and hip can set you up for injuries, imbalances and reduce athletic activities. Therefore we aim to work a variety of core muscles each week not just crunch away.
Part of the class is a plank hold. Each month we have a new plank variation (see below).
IN PERSON CLASSES
are currently suspended
Hilltop Family YMCA
4300 Lakeside Dr, Richmond, CA
Indoor Cycling: 6 am Fri, 9:30 am Sun,
Body Blast: 6 am Mon and Wed
More Core: 7-715 am Friday
Pilates Fusion: 8 am Fri
Lakeridge Athletic Club
6350 San Pablo Dam Rd, El Sobrante
Body Conditioning Circuit: 915 am Mon