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Exercise handout — move better, feel better.
Ball Circles on Wall
Proprioception exercise - roll a ball on wall with your palm. Builds wrist control and stability.
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
stability_ball
Home Options
- wall + small ball
No equipment? Try: tennis ball, racquetball
Dosage
3
Sets
45 sec
Reps / Time
30 sec
Rest
slow controlled circles
Tempo
Step-by-Step Guide
Set up
- Stand facing wall
- Place small ball between palm and wall
- Apply enough pressure to control ball
Step 1 of 5
Make small clockwise circles with the ball
Step 2 of 5
Keep pressure steady
Step 3 of 5
Switch to counterclockwise
Step 4 of 5
Keep movements smooth
Step 5 of 5
Continue for prescribed time
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Light steady pressure
- Small controlled circles
- Smooth motion
- Don't let ball drop
Common Mistakes to Avoid
- Too much pressure
- Circles too big
- Ball dropping
- Losing control
Safety Information
Generally safe. Good for proprioception training.
Progressions
Smaller ball, longer duration, more pressure
Regressions
Bigger ball for easier control
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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.