Learn Crawling with Adrian (2 Mins)
NEW | 2-Minute Classes
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2m 24s
Find your position on all fours with a neutral spine, knees slightly in front of your hips and hands directly below your shoulders. Squeeze your shoulder blades together, then open them up, returning to a neutral position in between. Turn the insides of your elbows forward to create stability, and keep your chin tucked in, neck relaxed. With your toes tucked under and planted firmly, lift off your knees to hover about an inch above the floor. Hold this position with strength, maintaining a neutral spine. Next, raise one hand and its opposite foot slightly, enough to slide a piece of paper beneath. When you are comfortable with how your body feels here, step your raised hand and opposite foot forward. Repeat with the opposite hand and foot. Play with the size of your steps and the speed at which you crawl, but start with small paces, about the size of your hand: a few steps forward, a few steps back.
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