This unique bear crawl variation improves lumbo-pelvic stability, and shoulder/scapular stability. I’ve posted the plank variation before, but the bear crawl feels even more challenging!
Coaching Tips:
- Get into a bear crawl position, and face a wall. Your head, torso, and hips should be in a stacked position.
- Place your thighs so they are in a relatively vertical position, bend your knees, and keep them a few inches above the floor.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), and squeeze your glutes.
- Now place one hand on the wall, and then the other. Pause for a count, then perform the reverse movements and return to the floor/starting position.
- Touch both the wall and floor as softly as possible.
- Do a proper reset between reps. Don’t rush!
- On both the floor and on the wall, pretend you are trying to spread/suction your full hand and fingers to the surface.
- On both the floor and on the wall, push away from the surface and protract your shoulder blades (move them away from your spine and around your ribcage). Do not mindlessly hang out.
- Do not allow your shoulders to shrug.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.
- For the duration of the exercise, keep your core braced (360 degree brace).
- In terms of breathing, do what works and feels best for you.
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