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How to Build Strength and Coordination with the Bear Crawl

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Try the bear crawl for an awesome total-body workout that gets your heart rate going. You might be surprised how well this works your body from head to toe. The bear crawl is also a great brain activity because you’re moving opposite sides of your body in coordination with each other.

While this exercise is “simple,” it is not easy. It’s going to work your shoulders, core, and legs, as well as your cardiovascular system.

But the best part is that you’ll get to enjoy feeling like a kid again, playing around while doing an exercise that strengthens your body and realigns your posture. So have fun!

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How to Do the Bear Crawl

  1. Get down onto your hands and knees.
  2. Raise your knees off the ground by lifting your hips up and back into a piked position, bringing your hips as far back as you can.
  3. Place an arch in your lower back by tilting the top of your hips down toward the ground (making your tailbone kick up).
  4. Crawl forward by moving your opposite hand and foot, i.e. right hand and left foot, left hand and right foot.
  5. Keep your knees in line with your hips, as if you were bringing your knee to your chest.
  6. Start with 1 set of 20 reps and work up to 3 sets over time.

Things to watch out for:

  • Don’t let your hips sway side to side.
  • Don’t let your knees flare out to the sides.

Maryann Berry
At the age of 27, Maryann Berry suffered from chronic hip pain that left her in a wheelchair, even after consulting with over twenty healthcare professionals and undergoing invasive hip surgery. Today, Maryann is fully recovered and has been wheelchair free for years.

Maryann, who is currently certified as a Posture Alignment Specialist, created Realign as a way to empower others to take responsibility for their own health the same way she did. Maryann works with people one-on-one both digitally and in-person at her studio in San Diego, California.

To learn more about Maryann's programs, visit Realign Therapy. Maryann is also the founder of The Posture Workout a revolutionary online form of Posture Alignment Therapy that makes this method easily accessible for everyone.