Welcome back to #THRIVINTHURSDAYS, today we are going to talk about a very functional movement that hopefully, everyone has performed at some point in their life but likely stink at it now…… CRAWLING!!!
Crawling is a vital step for developing good core control in babies and maintaining it in adulthood. Actually, progressing core strength and control just as babies do is a phenomenal idea for adults, especially when working with a diastasis recti! We’ve skipped a few of those steps to show you crawling. There are many benefits of crawling, but today we are focusing on how running and walking benefit from crawling CORRECTLY.
When crawling is performed correctly, there are many specific muscles that need to activate to help stabilize the pelvis, lumbar spine, trunk, and both shoulder girdles. In addition to stabilization, these same muscles allow for reciprocal patterns to occur that allow for forward momentum. The reciprocal pattern occurs when the left-hand and right knee pushes into the ground and the left knee and right hand travel up and forward and vice versa on the opposite side. When this movement is done correctly there should be very little to no movement from the pelvis and lumbar spine(see video). In order to crawl with this much control, there are many muscles and fascial lines that must activate with the proper strength, timing, and endurance to connect each shoulder to the opposite pelvic girdle. When these specific muscles are trained correctly in this pattern it can make a significant difference in how someone walks and runs.
Some benefits to running may include:
Improve overall coordination in running gait helping to reduce injury
Activation timing, speed, strength, and endurance
Improve running speed!
LET’S SEE HOW YOU CRAWL!!
Start by getting onto hands and knees and place your pelvis and lumbar spine in a neutral position(see video). Then activate your core drawing up your belly button to your spine without moving your spine. Then try to lift up your left hand and right knee while not moving your trunk, lumbar spine or pelvis. Try this on the opposite side as well. If you feel comfortable on both sides then you can begin to crawl. If you were unable to perform this then try to go back to hands and knees and try to unweight the left hand and right knee whatever amount while still maintaining the proper position and progress this until you are able to fully un-weight your left hand and right knee.
For all you studs that we're able to crawl without a problem, there are many different crawling progressions that you can try like lifting up your knees and crawling from hands and feet or placing a thera-band around your waist for resistance. Watch the video below to see a couple of the higher level progressions.
As always, feel free to reach out :)
(Your Physical Therapists (AKA Doctors of Movement),
Dr. Mallari-Snyder & Dr. Snyder