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Exercise handout — move better, feel better.
Clock Taps (Simple)
Simplified version of star excursion - tap in 4 directions like a clock face. Good progression before full star excursion.
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
none
Home Options
- bodyweight
Dosage
3
Sets
2
Reps / Time
30 sec
Rest
2 full rounds (all 4 directions) per set
Tempo
Step-by-Step Guide
Set up
- Stand on one leg
- Near support if needed
- Imagine standing on a clock face
Step 1 of 6
Stand stable on one leg
Step 2 of 6
Tap reaching foot to 12 o'clock (front)
Step 3 of 6
Return to center
Step 4 of 6
Tap to 3 o'clock (right side)
Step 5 of 6
Return to center
Step 6 of 6
Continue to 6 (back) and 9 (left side)
Breathing
- Breathe naturally throughout
Form Cues
- Light tap only - don't put weight on reaching foot
- Return fully to center between taps
- Keep standing leg stable
- Start with smaller taps, progress to farther
Common Mistakes to Avoid
- Skipping return to center
- Putting weight on tapping foot
- Rushing through positions
- Losing balance
Safety Information
Easier progression before full star excursion. Good for elderly.
Progressions
Full star excursion (8 directions), farther reaches
Regressions
Fingertip support, fewer directions, smaller taps
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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.