Its tough to admit, but I may (or may not) have gone overboard on the Bear crawls. Trust me, I hear the complaining.
“Bear Crawls, again?!”
I know they hurt, but the exercise is programmed into your daily routine for more reasons than just “to make you tired”.
As I’ve said before, any idiot can make another idiot tired.
Please. Let me explain…
Rolling and crawling patterns have become a vital aspect of our warm up and exercise programs. These are developmental patterns that you once performed as a small child. Yes, we want you to move like a baby. Before a baby learns to walk, it masters how to roll and crawl, developing the deep core muscles and programming the brain on how to move. A baby first develops it’s deep core by rolling back and forth, It then starts to learn how to move their right and left extremities at the same time through reaching and crawling patterns.
Without knowing it, there is a reason a lot of clients start a bear crawl with both limbs from the same side. These are the same people that have very little arm swing when they walk. Your brain needs to be retrained on how to move reciprocally under a low developmental demand. Hence, the bear crawl.
For babies, core development is easy. It’s what they’re programmed to do. They have all of the mobility in the world, now they’re job is to develop stability. Many of our clients lack proper mobility. This is why we perform corrective exercises first. Crawling after performing corrective exercises (breathing, hard rolling, left adductor pullback, etc.) will help solidify the new mobility you earned from the correctives.
Brake Pads First:
Before I went 200 mph in a car, I’d make sure I had a set of brakes that’d be able to stop a vehicle moving that speed. Before a baby develops the strong muscles you can see (glutes, six pack abs, quads, biceps, etc) they develop the deep core. The deep core is the equivalent to a set of brakes. Due to the way we live our lives (‘MERICA!) we tend to lose these muscles. When performed properly, crawling is a great way to retain these muscles. If you create proper positioning of the rib cage and pelvis, the deep core will turn on reflexively. When this is occurs, you have stability. I define Stability as “a constant presence in a ever changing environment”. (Sorry to those who think stability is standing on a blue pad with one leg). Creating stability allows you to move your arms and legs as they’re designed to move. If the bear crawl puts most of the strain in your arms and legs without feeling tension in your core, you may want to watch one of these videos.
Some other good sources of crawling are:
A further Explanation: