Stretch of the Week: Inchworm Crawl
By JD Fields, DPT
AZOPT Goodyear Physical Therapist
How to Perform: Stand up straight, with your legs together. Bend over until both hands are flat on the ground, trying to keep your heels on the floor. “Walk out” forward with your hands until your back is straight and parallel with the floor (in a plank/push up position). Keeping your legs straight, “walk in” with your feet toward your hands until you feel a good stretch on your back and legs. Repeat by “walking” your hands forward again. Perform this pattern 5 times.
Why Perform This Stretch: This stretch is total body activation, specifically for a core and upper body loading exercise but also for your low back, glut, and hamstring. Core strength is very important for performance and safety with most exercise and athletic performance. This stretch will assist in preventing injury during these activities.
Please note: This exercise uses a considerable amount of core and upper body strength to perform properly. Only “walk out” as far as you can towards push up position, and only “walk in” until you feel a stretch in low back and posterior legs with feet flat on ground.