Crawling is the way in which we learn to move through the world. It is how we begin to develop our muscles, and how we begin to learn to manipulate the world around us. Past early development however, many of us forget about crawling, dropping our relationships to the ground altogether. But crawling variations can still benefit us in adulthood, and they are bodyweight exercises that can be done anywhere! Whether you're looking to boost your strength, mobility, or coordination, crawling is an excellent addition to any functional fitness routine.
Basic Principles
Crawling involves moving your body close to the ground, often in a contralateral manner (opposite limbs move simultaneously). It's a simple yet versatile pattern that engages various muscle groups, particularly the core, shoulders, and hips. Strength and stability in your wrists and ankles are also essential to carry out the movements. Ankle stability ensures good balance while standing and walking. Strong wrists can help offset the downstream effects of typing on a computer.
Patterning and Motor Skills
Many people struggle with crawling due to a lack of coordination caused by disuse and a disconnection from their bodies, often exacerbated by sedentary lifestyles. Crawling helps forge a mind-body connection, enhancing overall movement quality.
Core Activation
A strong core is vital for maintaining proper spine alignment during crawling, making it a core-centric exercise. Many variations of crawling movements can be used as progressions from basic core exercises, such as the dead bug, bird dog, and plank, for example. Suitable progressions would be the knee hand crawl, the foot hand crawl, and the inverted crawl, for example.
Cardio Boost
Once you've mastered crawling patterns, you can create high-intensity workouts by combining various crawling movements. However, it's crucial to work with a trainer or take classes to ensure safety when attempting high-intensity exercises.
Rehab/Prehab
Crawling can aid in rehabilitating and preventing shoulder and hip imbalances. It's particularly useful for those seeking to address specific weaknesses and imbalances, but consulting a doctor is advised before starting any workout program.
Practicality
Crawling contributes to a well-rounded fitness routine, enhancing your ability to move comfortably on the ground—a skill often neglected in Western culture. This can positively impact your health and well-being as you age. And the added benefit: crawling requires no equipment and can be done in the comfort of your own home.
Getting Started
Begin with a knee-hand crawl to master the basic patterning. Gradually progress to more complex variations like the foot hand crawl. Revisit the basics regularly, as they form the foundation for all other locomotive movements, including walking and running.
In Conclusion…
Crawling should find a place in every fitness routine. Whether as warm-ups, part of high-intensity circuits, or combined with traditional lifts, its benefits extend to increased strength, mobility, coordination, body awareness, and a healthier connection to the ground. Incorporating crawling into your fitness regimen can lead to a more balanced and holistic approach to physical well-being.
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