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Bear Crawls

by Anthony Carey, MA

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Bear crawls are a full-body exercise that load the shoulder girdle and hips. Crawling actually requires quite a bit of neuromuscular coordination. Start on your hands and knees. Get up on the balls of your feet, buttocks a little bit higher than the shoulders. You can also do it with the buttocks down in line with the shoulders, as it varies the stress. Buttocks up, more stress on the shoulder girdle. Buttocks down, a little bit more stress on the lower extremities. Walk out opposite hand and knee across the floor. Notice the timing, the hand and the foot are at the same time and they land at the same time. Now, here’s an example of what not to do. As the leg comes through you want to avoid the hips shifting side to side. Think about how you're working in a tube and you don’t want to bang the sides of the tube. So you’re not rotating the hips out, the knees are coming straight up through towards the hands.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.