How’s Your Crawling?

crawl2by Michael Christie, CPT

In as little as 20 seconds, Crawling will leave you wondering how such a simple looking exercise can leave you so physically exhausted. It will condition your entire body quickly, and is perfect for any sport you may be training for.

To begin crawling, simply get down on your hands and knees. Make sure your hands are directly under your shoulders and your knees under you hips. Assume a neutral spine by arching your back up, then down, and then letting your back return naturally to a comfortable position. Next, pick your left hand and right knee up at exactly the same time and move them forward and back to the floor. Do the same with your right hand and left knee and continue the sequence. Keep your head up and looking forward. The movement of your hands and knees must be done precisely at the same time. Now you are crawling. Doesn’t seem so tough, right?

Once you have mastered this movement pattern, it is time to progress. Assume the neutral position again, but this time, raise your knees a few inches off the floor. Repeat the same exact movement pattern with you knees off the ground and head up. Now you are on all fours moving around using every muscle in your arms, shoulders, back, neck, core, thighs, hamstrings, calves, feet, wrists, and hands. It is a complete full-body workout with anaerobic conditioning benefit.

When done properly, you will see and feel the benefits from crawling in a very short period of time. It is an exercise that you can do every day as well as several times during the day. If you are stuck in your office and cannot get to the gym, crawl. If you are driving the kids around from one activity to the other and don’t have time to workout, crawl. There is a reason why this exercise is an athlete’s best friend – It is simple, short, and gets amazing results.

For more information about crawling, plus other ways to develop strength and conditioning, contact the personal training staff at EHS.

Elite Health Services, located in Old Greenwich, CT is a world-class provider of certified functional manual physical therapy, personal fitness, golf & triathlon performance training, massage therapy and wellness related services.  Our team of highly skilled and dedicated professionals take a no-excuses approach to providing exceptional care and delivering exceptional results. To learn more visit

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