I asked Caitlin Donato, a personal trainer and director of fitness for Pritiktin Longevity Center, why adulthood seems to mean poor hip mobility and increased imbalance in the hip joints for many people.
“Hip imbalances are common and lead to a restricted range of motion, which can cause poor posture, pain, or injuries,” says Donato.
“The most common culprit is prolonged sitting or leading a sedentary lifestyle. Other causes for hip imbalances include overuse of similar movement patterns (like cycling, running, or heavy lifting without variety), aging and joint degeneration.”
But the effects of the above wear and tear can be mitigated with stretching and hip mobility exercises. Donato recommends these three moves to improve your hip mobility and it features one of my favorites—pigeon pose—which has helped me regain the hip mobility of my youth (or something akin to it) after years of stiffness.
“Hip mobility exercises conducted daily are generally safe and beneficial and conducting them regularly can enhance flexibility, reduce discomfort, and improve overall functional movement,” says Donato.
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She also points out that even doing this routine once can help you to feel more comfortable. Donato chose these exercises to increase range of motion, reduce muscle tension, improve posture, enhance circulation and alleviate discomfort.
1. Fire hydrant
Begin on your hands and knees with your shoulders directly over your hands and your hips directly over your knees with a straight back.
Lift your right knee out to the side, maintaining a 90° bend in the knee until it’s level with your hip, or as high as your range of motion will allow.
Lower with control.
Do 10 reps on one side, then switch sides and perform 10 on the other side.
2. Pigeon pose
Begin on your hands and knees with your shoulders directly over your hands.
Extend your left leg behind you and place your toes on the floor, then move your right knee towards your right hand and your right foot towards your left hand as near as comfortable.
Lower your left knee and fold forward at your hips. You should feel a stretch in your right buttock.
Hold for 30 seconds then repeat on the other side.
3. Butterfly stretch
Sit on the floor with the soles of your feet together and your knees out to the sides.
Use your elbows to gently press your knees closer to the floor for a deeper stretch.
Hold for 30 seconds, keeping your torso upright and back straight.
Caitlin Donato
Donato is the creator of signature fitness programs featured at leading gyms worldwide. She believes in making exercise fun and rewarding, particularly in group settings.
Donato has a BS in Health Education and Behavior from the University of Florida, a Master of Science degree in Health Science from the University of Central Florida and is certified as a personal trainer by the National Academy of Sports Medicine.
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U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness Program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf) (Photo Credit: Sgt. Michael Westendorf)
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Back to U.S. Army Southern European Task Force, Africa
VICENZA, Italy — For the handlers of the 525th Military Working Dog Detachment, readiness isn’t just about the mission, it’s about maintaining the total health of their most trusted partners. Through the U.S. Army’s new Canine Holistic Health and Fitness program, the Vicenza-based detachment is redefining what it means to be mission ready, one paw at a time.
The Army established the K9H2F program under Army Directive 2025-16 to enhance the wellness, performance and quality of life of MWDs, Aug. 21, 2025. The directive mandates all Army MWD units to implement comprehensive health and welfare standards, aligning with Department of War and Army veterinary care policies.
Modeled after the Soldier Holistic Health and Fitness system, K9H2F takes a science-based, whole-dog approach addressing physical fitness, nutrition, behavioral health and recovery. For the 525th MWD team, that means every dog receives the same level of conditioning and care as any elite military athlete in uniform.
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U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf) (Photo Credit: Sgt. Michael Westendorf)
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U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf) (Photo Credit: Sgt. Michael Westendorf)
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“Our dogs are tactical athletes,” said U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge assigned to 525th MWD Detachment (Vicenza), 18th Military Police Brigade. “They train hard, they work hard and they deserve the same attention to fitness, nutrition and injury prevention that we give our Soldiers. The H2F program helps us keep them in top condition so they can perform safely and effectively in any environment.”
A key component of the directive, the Partner and Wellness program, ensures handlers and their assigned MWDs relocate together during permanent changes of station, strengthening continuity and the human-K9 bond.
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U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, incorporate Canine Holistic Health and Fitness program stretching after completing an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The K9H2F program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf) (Photo Credit: Sgt. Michael Westendorf)
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U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, incorporate Canine Holistic Health and Fitness program stretching after completing an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The K9H2F program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf) (Photo Credit: Sgt. Michael Westendorf)
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U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, incorporate Canine Holistic Health and Fitness program stretching after completing an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The K9H2F program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf) (Photo Credit: Sgt. Michael Westendorf)
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U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Staff Sgt. Raquel Birk) (Photo Credit: Staff Sgt. Raquel Birk)
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“When I PCS’d [permanently changed duty stations] to Italy, being able to bring my dog with me made a huge difference,” said U.S. Army Spc. Matthew C. Skalisky, a patrol explosive detector dog handler assigned to the 525th MWD Detachment. “It helps us maintain that trust and teamwork that can’t be replaced. The PAW program makes sure that bond doesn’t get broken.”
Each MWD now follows structured conditioning routines designed to build strength, endurance and agility while reducing the risk of injury. Specialized diets, recovery protocols and enrichment activities round out their regimen, ensuring each dog remains physically capable and mentally resilient.
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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Staff Sgt. Raquel Birk) (Photo Credit: Staff Sgt. Raquel Birk)
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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker) (Photo Credit: Spc. Destiny Baker)
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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker) (Photo Credit: Spc. Destiny Baker)
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According to U.S. Army Sgt. Maj. Viridiana Lavalle, Military Working Dog program manager at Headquarters, Department of the Army, the initiative marks a major step forward in modern K9 care.
“Proactive and data-driven K9 care is essential for optimizing the performance and longevity of MWDs, directly impacting mission readiness and effectiveness,” Lavalle said. “By leveraging advanced analytics to monitor health metrics, exercise regimens and behavioral patterns, handlers can implement tailored care strategies that enhance the holistic health of MWDs.”
This strategic approach not only improves the physical capabilities of these vital assets but also supports K9 mental resilience, ensuring they are fully prepared for the demands of their critical roles.
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Soyer, a military working dog assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, completes a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Staff Sgt. Raquel Birk) (Photo Credit: Staff Sgt. Raquel Birk)
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Soyer, a military working dog assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, completes a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker) (Photo Credit: Spc. Destiny Baker)
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“Ultimately, investing in comprehensive K9 care through data-driven insights enhances operational effectiveness, contributing to mission success and the overall safety of military personnel,” Lavalle said.
The holistic approach extends beyond the kennel. Handlers train alongside veterinary and behavioral specialists to better understand each dog’s unique needs, improving communication and enhancing mission effectiveness.
“The bond between handler and dog is everything,” May said. “When you have that trust, that connection, the dog performs with confidence. The H2F program helps us strengthen that bond through better training, stress management and recovery practices.”
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From explosives and narcotics detection to patrol duties across Europe and Africa, the 525th’s military working dogs play a vital role in safeguarding Soldiers and installations. The K9H2F program ensures those capabilities remain sharp on every mission, in every environment.
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U.S. Army Spc. Abigail M. Bentle, a patrol drug detector dog handler assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, runs as Beza, a military working dog, conducts a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf) (Photo Credit: Sgt. Michael Westendorf)
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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf) (Photo Credit: Sgt. Michael Westendorf)
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“Investing in our dogs’ health is investing in readiness,” said U.S. Army Spc. Abigail M. Bentle, a patrol narcotics detector dog handler with the 525th MWD Detachment. “They’re not just assets, they’re teammates. When they’re healthy, confident and capable, our entire formation is stronger.”
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Under the directive, the U.S. Army provost marshal general oversees program criteria and compliance, while the surgeon general of the U.S. Army coordinates implementation guidance. Commanders are required to meet new
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Military Working Dogs: Guardians of the Night https://www.army.mil/article/56965/military_working_dogs_guardians_of_the_night
Fort Buchanan K9 team certification: readiness in the making https://www.usar.army.mil/News/News-Display/Article/3813932/fort-buchanan-k9-team-certification-readiness-in-the-making/
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About SETAF-AF
U.S. Army Southern European Task Force, Africa (SETAF-AF) prepares Army forces, executes crisis response, enables strategic competition and strengthens partners to achieve U.S. Army Europe and Africa and U.S. Africa Command campaign objectives.
Follow SETAF-AF on: Facebook, Twitter, Instagram, YouTube, LinkedIn & DVIDSkennel and enrichment standards within 90 days, and the policy will be incorporated into Army Regulation 190–12 within two years.
For the Soldiers and K9s of the 525th MWD Detachment, holistic fitness isn’t just a program, it’s a commitment to excellence that keeps both handlers and their four-legged partners ready for any mission.
Members of the United States Marine Corps and the Bangladesh Army took part in a joint fitness and camaraderie-building exercise organized by the US Embassy. The Marine Corps Combat Fitness Test strengthened teamwork, trust and operational readiness among personnel from both…
How many times have you said, “I can’t believe it’s December already,” this year? If your answer veers somewhere between “a fair few” and “honestly, I’ve lost count”, you’re in good company. It’s become the seasonal equivalent of asking about the weather – a reliable go-to as the year starts winding down. And while I’ll spare you the usual cosy festive clichés, December is the month when gym plans loosen, and most of us swap weighted plates for quality time and mince pies.
Still, if moving your body is something that helps you feel grounded, there’s no reason you can’t carve out little pockets for it over the festive period (just as there’s absolutely no shame in pressing pause altogether). Research consistently shows that even short bursts of exercise can support both mental and physical health, which is why keeping one or two genuinely effective, at-home moves in your back pocket can be a lifesaver when festive stress starts simmering.
“Fitness is built over weeks and months, so a short break over Christmas won’t erase your progress,” says Ania Gabb, personal trainer and Frontrunner Community Manager at ASICS. “But maintaining some kind of gentle movement will be good for your body and mind – and is even more fun when you get friends and family involved.”
So, consider this your cue to rally the group for some shoulder taps (the workout move, not a new routine your eccentric uncle unveils after lunch). Below, two top PTs break down why plank shoulder taps deserve a spot in your festive toolkit: a simple, equipment-free, full-body exercise you can squeeze in from the comfort of your living room.
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For more festive movement inspiration, head to our guides to Christmas Yoga, the best Christmas workouts, and five holiday workouts you can do from anywhere. Read how writers got on trying the Copenhagen plank, hover plank, and a regular old plank, here.
Plank Shoulder Taps Are The Perfect Festive Full-Body Move To Try This Christmas. Your Guide
What are plank shoulder taps?
If you’ve ever tried a YouTube HIIT session, you’ve almost certainly met the plank shoulder tap. They’re wonderfully faff-free but sneakily challenging – essentially a progression of the classic high plank, which has long reigned as one of the most reliable core-strengtheners out there.
“The plank shoulder tap challenges you to lift one hand and reach it across to tap the opposite shoulder, all whilst resisting the urge to let the hips sway, or the torso rotate,” says Les Mills personal trainer and presenter, Dan Raynor.
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In other words, it’s less about big, dramatic movements and more about control. A strong core isn’t built solely from endless crunches – in fact, studies continually show that these kinds of ‘anti-movement’ exercises (where you’re working to resist rotation) can do more for your posture and balance than dynamic moves alone.
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“The aim is to keep your body as still as possible whilst moving the arm,” says Hannah Wilkie, Trainer at Barry’s UK. She explains that it’s easy to pike your hips up or let them dip to the side, but that’s not where the strength is built. The slow, controlled hold is the magic.
What are the benefits of plank shoulder taps?
First up, they tick the big festive fitness box: they’re equipment-free and can be done in the smallest of living rooms (pyjamas optional).
But when you’ve got a Christmas film to get back to, and someone’s shouting that you’re up next in charades, efficiency matters too. Luckily, plank shoulder taps deliver a lot in a little time.
“Shoulder taps are a deceptively powerful full-body movement,” says Raynor. “They engage the shoulders and upper back for stability, while the deep core muscles (particularly the transverse abdominis) work hard to prevent rotation. The glutes also play a key role in maintaining hip alignment.”
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They’re also a brilliantly functional exercise – meaning the strength you build translates straight into real life. Think: carrying shopping bags, picking up little ones, or simply standing taller. Core strength underpins almost every daily movement, and shoulder taps train the particularly important kind: anti-rotational strength.
“Plank shoulder taps build anti-rotational strength, which is your body resisting the urge to twist,” explains Wilkie. “That move is essential for everyday movement, stability and balance.”
How to perform plank shoulder taps with good form, according to a PT
As with most strength exercises, but especially those targeting the core, the smallest tweaks can turn a move from ‘meh’ to ‘oh wow, that’s working’. That’s why both trainers agree: your setup matters.
“Set yourself up well,” says Wilkie. “Place your hands under your shoulders, with a long line from your head to your heels.”
From there, she adds, “tuck your pelvis to switch the core on.”
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Once you’re tapping, focus on staying steady. “Try to avoid the hips rocking, arching the lower back or shrugging your shoulders towards the ears,” she says.
And remember: modifying isn’t cheating. In fact, it can help you build strength far more effectively in the long run. “A half plank on your knees is a great place to start building strength safely,” Wilkie explains. If your wrists aren’t thrilled with the position, “elevating your hands on dumbbells can reduce pressure.”
Still not clear? Watch the handy tutorial below.
How To Properly Do a Plank with Shoulder Taps – Strength Exercises – Wellen – YouTube
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How can I make plank shoulder taps harder?
If you’ve already mastered a steady set of taps without wobbling, there are plenty of ways to level up, and none of them require any fancy kit.
The simplest progression? Add more reps or sets. But if you want something a little more creative, try narrowing your base.
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“Bringing your feet closer together makes shoulder taps harder because you have less stability to rely on,” says Hannah Wilkie, Trainer at Barry’s UK.
Feeling confident? She also suggests swapping taps for drags: “Pull a dumbbell or kettlebell across your body instead of tapping your shoulder. It’s a simple way to make the core work even harder.”
Les Mills personal trainer and presenter Dan Raynor also recommends playing with tempo. “Slowing down the movement forces the core to work harder to resist rotation,” he explains, “whilst adding speed to your taps can elevate the heart rate and add in an element of conditioning.”