Downdogs toe taps

Purpose of the exercise

Aims to improve core stability, shoulder mobility and coordination. Strengthens core, shoulder stabilisers and hip muscles. Supports functional stability in movements where rotational control is important.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Start in a plank position with hands under shoulders

2. Push the hips up to the downward dog position

3. Arms extended and shoulders stable

4. Legs slightly bent or extended

5. Core tightened

6. Look towards the feet

Implementation

1. Bring one hand to the opposite foot

2. Tap the foot in a controlled manner

3. Return the hand to the starting position

4. Repeat with the other hand and foot

5. Keep the hips as stable as possible

6. Move in a controlled and rhythmic way

Points of interest

✓ Keep shoulders stable and active
✓ Core continuously tightened
✓ Move in a controlled manner without haste
✓ Keep hips as stable as possible
✓ Breathe calmly and evenly

✗ Sagging in the shoulders
✗ Excessive rotation of the pelvis
✗ Execution too fast without control
✗ Losing tension in the fuselage
✗ Ignoring pain in shoulder or lower back

When this exercise?

Downdog toe taps are used to improve dynamic trunk stability, shoulder control and coordination. The exercise is suitable within general strength and stability training and can also be used in rehabilitation programmes that focus on controlled trunk and shoulder movement.

In addition, this exercise can be used as part of a warm-up or mobility routine to prepare the body for more intensive training. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.