Slapping and Tapping:

Surprisingly Fun (according to me) and Effective

Let’s get Slaphappy!

Am I the only one that gets into the middle of a task or movement class and says, ‘hang on, maybe I should have warmed up a bit more”? I think you’ll agree with me that warm-up routines are an essential part of any physical activity and especially as we get a wee bit older, we definitely don’t want to take what our amazing bodies can do for granted. A warm-up is the gift we can and should give ourselves.

While traditional warm-up methods like stretching and light cardio have long been practiced, there's a growing interest in alternative techniques that can enhance circulation, increase alertness, and prepare the body for optimal performance.

I know it sounds a bit crazy but one such technique that I’ve experienced over the years is now gaining attention and that is the practice of slapping or tapping the body as a warm-up.

Yep it’s a bit unconventional, you might thing it’s weird and you’ll probably feel silly doing it, but there is a bit of research behind it.

Here are a few of the benefits that might improve your workout experience.

1. Neurological Activation:

Slapping or tapping stimulates nerve endings in the skin, triggering a neurological response that can boost overall alertness and readiness for physical activity. After I do a slapping warmup I definitely feel all the tingles!

A study demonstrated that percussion-like vibrations on the skin led to increased activity in motor neurons which means your brain and muscles are in better communication with each other.

2. Psychological Readiness:

Engaging in a slapping or tapping routine can also contribute to psychological readiness for exercise. Haven’t we all seen an athlete psyching themselves up before a big race or event with a bit of self flagellation? (My go to is to do it before I turn off the hot water tap and commence my cold shower immersion therapy since I need a lot of psyching up, lol).

There is some research suggesting such tactile stimulation can improve athletes' mental focus, motivation, and performance mindset, ensuring a more productive workout session. If you’re a weekend warrior I bet you could slap yourself to greatness. ;)

3. Improved Blood Circulation:

Have you ever wanted to be a drummer? It’s your lucky day! Slapping or tapping the body, also known as percussive therapy, can have a positive impact on blood circulation.

The percussive therapy studies focused on the massage guns that are popular now and an overview of the research published in the International Journal of Sports Physical Therapy found that they helped increase blood flow in the targeted muscles. (btw, this improved circulation delivers essential nutrients and oxygen to the muscles, enhancing their ability to perform efficiently during exercise) 

Of course I don’t want you to whack yourself as heavily as a massage gun could but maybe you could be a little more heavy handed?

4. Enhanced Flexibility and Range of Motion:

Let’s be less aggressive

According to research gently tapping or slapping can increase joint range of motion and flexibility. Because you’re trying to slap the whole surface of your body you have to bend and twist to reach all of your bits.

When combined with dynamic stretches, aka active movements where joints and muscles go through a full range of motion, tapping and slapping can help prepare muscles and joints for more extensive movements. A fabulous benefit is a reduction in the risk of injuries during your workout.

5. Activation of Lymphatic System:

Tapping or slapping the body may also help stimulate the lymphatic system, which is an amazing system in the body. It plays a crucial role in removing waste and toxins from tissues so increased lymphatic flow can support the body's natural detoxification process. You might notice it leading to improved recovery after physical exertion - that’d be good.

photo by Luis Quintero

How to Get Slaphappy

Incorporating Slapping or Tapping into Your Warm-Up:

While the benefits of slapping or tapping as a warm-up are promising, of course, you have to approach this practice mindfully and in line with your personal preferences and comfort levels. Here's a simple routine you can try:

Start Gently: Begin with light slapping or tapping on different parts of your body, such as your arms, legs, and torso. Gradually increase the intensity as your body warms up.

Combine with Movement: Integrate dynamic stretches or gentle movements with your slapping routine to enhance flexibility and range of motion. Remember you’ll automatically do this as you try to reach all of your bits.

Combine with Sound: Have you ever done the helicopter game where you beat your chest and talk? Same, same: the tapping and slapping are vibrations your muscles and you can amp up the vibration by humming or just vocalising. You’ll also stimulate your Vagus nerve.

Focus on Problem Areas: Pay extra attention to areas of your body that feel tight or stiff, as tapping can help alleviate muscle tension.

Listen to Your Body: If any discomfort or pain arises during the routine, adjust the intensity or stop altogether. The goal is to enhance your warm-up, not cause harm.

Conclusion

At the end of the day, slapping or tapping the body as a warm-up technique holds substantial benefits somewhat supported by scientific research.

Besides the potential to improve blood circulation and flexibility. or to enhanced neurological activation and psychological readiness, it’s just plain fun.

We can all use this unconventional approach not only as a valuable addition to our pre-workout routine but also as a chance to lighten up!

As with any new practice, it's important to consult with a fitness professional or medical expert to ensure that it aligns with your individual needs and fitness goals.

I’d love to hear if you already practice tapping and/or slapping or if this post inspires you to you to give it a try.

Thanks for reading.

xBec