ClapMove · clapmove.com
Exercise handout — move better, feel better.
Quadruped Scapular Circles
On hands and knees, move shoulder blades in circles. Builds awareness and 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
20 sec
Rest
3 seconds per circle
Tempo
Step-by-Step Guide
Set up
- Get on hands and knees
- Hands under shoulders, knees under hips
- Keep arms straight throughout
No image for this step. Follow the written instruction.
Step 1 of 5
Push shoulder blades apart (rounding back)
No image for this step. Follow the written instruction.
Step 2 of 5
Then squeeze them together (arching)
No image for this step. Follow the written instruction.
Step 3 of 5
Move them in smooth circles
No image for this step. Follow the written instruction.
Step 4 of 5
Do 5-10 circles one direction
No image for this step. Follow the written instruction.
Step 5 of 5
Reverse and do the other direction
Breathing
- Breathe normally throughout
- Don't hold your breath
Form Cues
- Keep arms straight
- Move from shoulder blades only
- Make smooth circles
- Keep core engaged
Common Mistakes to Avoid
- Bending elbows
- Moving whole body
- Circles too fast
- Forgetting to reverse
Safety Information
Great for building shoulder blade awareness.
Progressions
Make bigger circles or add pauses
Regressions
Make smaller circles
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.