Improving Rotator Cuff Stability: Shoulder Taps

The shoulder tap exercise targets the rotator cuff muscles and other muscles around the shoulder isometrically. This makes it an excellent entry point to improve shoulder stability, especially if dealing with an injury such as shoulder impingement or rotator cuff strain/tendinopathy

When performing shoulder taps, ensure your chest is positioned over your hands, keep elbows fully extended, and neutral spine. Make sure to keep body sway to a minimum

Here is a shoulder tap exercise progression:

🔸Perform 3 sets of 10-12 reps on each arm

1️⃣Shoulder Taps on Knees

2️⃣Shoulder Taps on Elevated Surface

3️⃣Shoulder Taps in Push-up Position

4️⃣Shoulder Taps in Bear Crawl Position

If you are experiencing shoulder pain or currently dealing with an injury, we can help!

Overhead Shoulder Warm-Up Exercises

I usually have issues with end-range shoulder flexion during overhead loading, these exercises help prepare my shoulders by increasing my range of motion and stability in those positions.

Here are some of my go-to warm up exercises that I use to prep my shoulders for overhead lifts. Use light to medium weights (this is just a warm-up)

1️⃣ Thoracic Extension + Unilateral Elbow Liftoff

🔸Find an elevated surface to rest your elbows on
🔸With both hands touching your shoulder drop your chest towards the floor while maintaining a neutral spine
🔸Lift one elbow off the surface and hold for 5 seconds

2️⃣ Landmine Shoulder Rotations

🔸Start at end-range shoulder flexion with neutral spine
🔸Lower the barbell to one side and bring it back up, make sure the motion is slow and controlled

3️⃣ Bottoms-up Kettlebell Presses

🔸Start at a 90/90 elbow/shoulder position
🔸Press dumbbell up into end range shoulder flexion and hold for 5 seconds