ClapMove · clapmove.com
Exercise handout — move better, feel better.
Quadruped Wrist Rocks
Rock forward and back on hands and knees. Builds wrist tolerance for weight-bearing. Can modify with fists if extension hurts.
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
No equipment? Try: push-up handles for neutral wrist
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
2 forward / 2 back
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Hands under shoulders, knees under hips
- Keep spine neutral
No image for this step. Follow the written instruction.
Step 1 of 5
Rock forward, shifting weight over hands
No image for this step. Follow the written instruction.
Step 2 of 5
Feel increased wrist extension
No image for this step. Follow the written instruction.
Step 3 of 5
Rock back, reducing weight on hands
No image for this step. Follow the written instruction.
Step 4 of 5
Keep movement smooth
No image for this step. Follow the written instruction.
Step 5 of 5
Continue for prescribed reps
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Control the shift
- Don't collapse elbows
- Smooth rocking motion
- Stay on flat palms or fists
Common Mistakes to Avoid
- Rocking too far too fast
- Bending elbows
- Holding breath
- Arching or rounding back
Safety Information
CAUTION if carpal extension intolerance - use fists/handles instead.
Progressions
Increase lean, flatter hands if tolerated
Regressions
Use fists or handles if extension hurts
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.