Quadruped Crawling is a low impact navigational exercise that improves coordination while working your quads, shoulders, core and legs. Improve your balance and range of activity as you move front-to-back and side-to-side while challenging your mind during crawling.
This exercise is easier if your knees remain on the floor.
Assume an all 4 position on the hands and balls of the feet.
Place hands directly beneath the shoulders, and the knees directly under the hips.
Place feet in line with the knees. Curl toes under.
Crawl forward to the midpoint between 2 cones. If you don’t have cones use 2 books.
Crawl laterally to both cones.
Return to the midpoint and crawl back to the start position.
This simple seated strengthening exercise works the anterior tibialis muscle located at the front of your leg. A strong anterior tibialis reduces the risk of injury to your calves and feet, reduces the chances of developing anterior tibialis tendonitis, and reduces the chances of tripping, or developing stress fractures and shin splints
Connect tubing to a stationary object.
Sit in a chair with back support, and place a supporting object under extended leg. Or use equipment as shown in the video.
Place tubing around foot. Other foot rests on floor.
Slowly flex ankle toward you, and then release.
Repeat for desired repetitions.
Change sides and repeat exercise on the opposite leg.