Plank with shoulder taps

This is an instructional video to correctly demonstrate Plank with shoulder taps, which is an advanced exercise to strengthen your core and shoulders. If this version of a plank is too difficult then as always, here at Hawkes Physiotherapy, we also have easier versions that you can try:


Check out loads more bodyweight exercises and more here:


The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. If you need to improve the strength, stability and endurance around your abdominals, shoulders and lower back then this is an excellent exercise
  2. Remember this exercise should be pain free during after and the next day
  3. Kneel down onto your knees and rest both hands onto the floor, your hands should be under your shoulders and shoulder width apart.
  4. Next lift your knees of the ground so that you are on your toes and lift your pelvis until your body is perfectly straight and hold this position throughout.
  5. Common mistakes are having your bottom up in the air or letting your hips drop causing your back to sag.
  6. Next take one hand off the floor and bend the elbow as to tap your opposite shoulder
  7. Once this hand comes back down then move the opposite hand to perform the other way around
  8. The aim of this exercise to gradually increase the time or reps that you can perform with perfect technique.
  9. You can do 3-5 sets of this with 3 minute rests between sets.
  10. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).