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Exercise handout — move better, feel better.
Table Lean (Partial Weight Bearing)
Lean partial body weight through hands on table. Introduces weight bearing through the hand/wrist.
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
Home Options
- table or counter
No equipment? Try: Counter top, Sturdy desk
Dosage
2
Sets
12
Reps / Time
60 sec
Rest
slow weight shifts
Tempo
Step-by-Step Guide
Set up
- Stand at arm's length from table
- Place palms flat on table edge
- Fingers pointing forward
No image for this step. Follow the written instruction.
Step 1 of 5
With palms flat, lean some body weight forward
No image for this step. Follow the written instruction.
Step 2 of 5
Feel pressure through palms and 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
Rock forward again
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat the rocking motion
Breathing
- Exhale as you lean in
- Inhale as you rock back
Form Cues
- Keep elbows slightly bent
- Fingers spread for stability
- Control the weight shift
- Don't lock elbows
Common Mistakes to Avoid
- Locking elbows
- Fingers not spread
- Leaning too far too fast
- Wrists bending excessively
Safety Information
Avoid with acute wrist/hand injury or severe flare. Stop if wrist pain.
Progressions
More lean, longer holds, progress to wall push-ups
Regressions
Less lean angle, shorter holds
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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.