The Bear Crawl Warm Up by Ryan Marrin
The Bear Crawl is one of my favorites! I like to use it as a full body warm up because it helps get my heart rate up and wakes up my core and quads but it can also work great as a core finisher after any work-out. This is an easy one to do improperly so please talk to your Physiotherapist if you have any wrist, knee or low back pain when trying this exercise. Here’s how it’s done:
How-To Steps:
- Start in a table top position with your hands below your shoulders, knees below your hips and your belly button pulled up toward your low back.
- Keep your back neutral and lift your knees off the ground by an inch or two.
- Slowly crawl forward by moving the opposite arm and opposite leg at the same time without lifting your butt into the air or twisting through the hips.
- Then reverse the exercise by crawling backwards following the same pattern.
- Crawl anywhere between 4 and 8 times forward and back, depending on how much space you have. You can also set a timer! Try starting with 30 seconds.
*Challenge yourself by progressing your speed or duration!
*Never do an exercise that causes you pain*
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