BEAR CRAWLS

STARTING POSITION:

Position yourself on four legs on a mat. Your knees should be underneath the hips and hands under the shoulders. Retract your shoulder blade. Contract your pelvic floor and core. Raise your knees around 3 cm off the floor.

MOVEMENT:

Using your hands and feet walk forward without any movement of the spine.

TIPS: Focus on stiffen the spine all the time using your core muscles.