Cross-Crawl Supermans - Daily Spinal Hygiene
1 of 5 cornerstone movements of the Beginner Foundation
Program on p6movement.com (https://tinyurl.com/yalxtr6q)
Movement: Cross-Crawl Supermans
Range of Motion: Laying flat on stomach, with arms and legs pulled as long as possible; Opposite arm and leg raise off ground at same time
Equipment: Flat and firm ground, barefoot, towel or rolled-up shirt to rest face/chin
Rep/Time Methodic: Up to 5 minutes/250+ repetitions per side, progressing up to this from smaller sets
Coaching Cues: Lift opposite arm and leg together (cross-crawl pattern); Keep arms and legs as long as possible; Flex toes up towards shin and land gently on toes when lowering leg (shoes on can cause irritation in the front part of the shin/anterior tib. muscle); Lift back of straight knee up (prevents lifting only foot); Normal breathing through nose; Move at walking pace; Keep back/lumbar spine neutral – don’t hyperextend!
Warnings: Never go to joint pain! If pregnant or you have other contraindications to laying prone/on your stomach, avoid this movement.
Substitutions: Arms can be at side with back of hand on floor (if there is a history of shoulder injury)
Benefits: Basic strength foundation; Counters effects of sitting; Balances both sides of body through cross-crawl patterning; Great for athletes participating in one-sided sports
How I Use This in Programs: Daily to conclude programs in Beginner Foundation
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