ClapMove · clapmove.com
Exercise handout — move better, feel better.
Table Lean
Partial weight-bearing through wrists on a table. First step toward full weight-bearing. Builds tolerance gradually.
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
Home Options
- table or counter
No equipment? Try: counter, desk
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
2 forward / 2 back
Tempo
Step-by-Step Guide
Set up
- Stand at table, hands flat on surface
- Arms straight, shoulders over hands
- Feet hip width apart
No image for this step. Follow the written instruction.
Step 1 of 5
Lean forward, shifting weight onto hands
No image for this step. Follow the written instruction.
Step 2 of 5
Feel pressure through wrists
No image for this step. Follow the written instruction.
Step 3 of 5
Rock back to reduce pressure
No image for this step. Follow the written instruction.
Step 4 of 5
Continue rocking forward and back
No image for this step. Follow the written instruction.
Step 5 of 5
Keep movements smooth
Breathing
- Breathe normally
- Exhale leaning forward
Form Cues
- Control the pressure
- Don't collapse elbows
- Rock smoothly
- Start with light pressure
Common Mistakes to Avoid
- Leaning too far too fast
- Bending elbows
- Jerky movements
- Holding breath
Safety Information
AVOID if suspected fracture or severe sprain.
Progressions
More lean, lower surface (counter to floor)
Regressions
Less lean, more vertical
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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.