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Exercise handout — move better, feel better.
Quadruped Rocking
Rock forward and back on hands and knees. Loads elbows gently while improving mobility 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
12
Reps / Time
30 sec
Rest
2 forward / 2 back
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands directly under shoulders
- Knees under hips
- Back flat
No image for this step. Follow the written instruction.
Step 1 of 5
Keep arms straight throughout
No image for this step. Follow the written instruction.
Step 2 of 5
Rock forward shifting weight to hands
No image for this step. Follow the written instruction.
Step 3 of 5
Feel gentle pressure through elbows
No image for this step. Follow the written instruction.
Step 4 of 5
Rock back toward heels
No image for this step. Follow the written instruction.
Step 5 of 5
Move smoothly back and forth
Breathing
- Exhale rocking forward
- Inhale rocking back
Form Cues
- Small controlled motion
- Arms stay straight
- Feel weight shift
- Keep back flat
Common Mistakes to Avoid
- Arms bending
- Moving too far forward
- Arching back
- Moving too fast
Safety Information
Very gentle. May need pad under knees. Avoid if olecranon bursitis with kneeling.
Progressions
Increase range or add holds in forward position
Regressions
Reduce range of motion
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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.