Sunita Somvanshi
Joan MacDonald has said she began going to the gym at 70 and is now in her 80s. She has been demonstrating incline shoulder taps — an exercise that may help older adults with wrist pain or lower-back sensitivity who find floor-based core training difficult. The incline variation is worth understanding because the reason it may work is biomechanical, not just motivational.
A standard floor plank places the wrists in an extended position while supporting body weight — a position that can be uncomfortable for adults with arthritic or weakened wrist joints. Standard crunches and sit-ups generate spinal flexion, which may be a concern for some people with disc degeneration or age-related bone loss. Incline shoulder taps reduce the angle of loading on the wrists by shifting the contact point to a wall, counter, or bench at waist-to-chest height, and allow the spine to remain in a more neutral position.
Building core stability is important for older adults, and using a surface above floor level can make this type of exercise more accessible for people who find conventional planks uncomfortable. The stabiliser muscles trained in this exercise — particularly the obliques and transverse abdominis — play a role in posture and balance. This is not about aesthetics; it is about the physical mechanics of staying upright.
How to do incline shoulder taps:
Place your hands on a stable wall, counter, or sturdy bench and step your feet back until your body is at a straight angle between hands and floor. Your hips should be level. Keeping your core engaged and your hips as still as possible, lift your right hand to tap your left shoulder, then place it back down and repeat on the other side. Start with 5 taps per side and progress to 10 as control improves. The key measure of correct form is minimal hip rotation — if your hips are swinging from side to side, use a higher surface until stability improves.
The incline position changes the angle of the exercise compared with a floor plank, reducing the demand on the wrists and helping keep the spine in a neutral position. That is the specific mechanical adjustment that makes it a useful option for people who find floor work difficult.
This exercise is suitable for many older adults as a low-impact starting point, but it is not appropriate for everyone. If you experience pain in your wrists, shoulders, or lower back during the movement, stop and consult a physiotherapist before continuing. People with recent falls, balance conditions, or shoulder injuries should seek individual guidance before starting any new strength programme.
