ClapMove · clapmove.com
Exercise handout — move better, feel better.
Quadruped Shoulder Taps
On hands and knees, tap each shoulder with opposite hand. Builds shoulder stability and core control.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
2 seconds per tap
Tempo
Step-by-Step Guide
Set up
- Get on hands and knees
- Hands under shoulders, knees under hips
- Keep your back flat like a table
No image for this step. Follow the written instruction.
Step 1 of 5
Shift weight slightly to one arm
No image for this step. Follow the written instruction.
Step 2 of 5
Lift other hand and tap opposite shoulder
No image for this step. Follow the written instruction.
Step 3 of 5
Return hand to floor
No image for this step. Follow the written instruction.
Step 4 of 5
Repeat on other side
No image for this step. Follow the written instruction.
Step 5 of 5
Keep hips steady - don't rock side to side
Breathing
- Breathe normally
- Don't hold your breath
Form Cues
- Keep hips level
- Don't rock side to side
- Move slowly
- Keep core tight
Common Mistakes to Avoid
- Hips rocking side to side
- Moving too fast
- Letting back sag
- Shifting too much weight
Safety Information
Focus on keeping hips still. Great for stability.
Progressions
Move to high plank position for more challenge
Regressions
Widen your knee stance for more stability
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.