MOVEMENT MINUTE #1

By Coach KB

(If you are new to the POINT Gym and Kitchen blog and want to learn what the Movement Minute Challenge is all about, check out the introductory post here.) 

Movement Minute Challenge #1 is inspired by the work of Tim Anderson and Geoff Neupert, co-authors of Original Strength. While their philosophy is simple, it is founded in good science. The watered-down, one-minute version is that, when we were babies, we developed the spinal strength needed to walk properly by rolling over first, then rocking back and forth, and then crawling, which involves contra-lateral movement (your upper right and bottom left sides working together and vice versa). This type of movement is needed to tie all the parts of your body together and can by found in walking, running, and yes... crawling!

Simply put, crawling is the foundation to our gait pattern. If you lack back strength as an adult, Original Strength asserts that you should spend as much time as possible crawling around on all fours. They do this through three types of crawling: the baby crawl, the leopard crawl, and the spiderman crawl, which brings us to our Movement-Minute Challenge:

This week my challenge to you is to spend AT LEAST one minute per day crawling. This can be an especially fun 4th of July picnic game with kids (think “Red Light Green Light,” “Mother May I?” or some fun variations of “Tag”). The types of crawls are described below. This is a fun one! Don’t take yourself too seriously. Get your friends, partners, and kids involved. If you crawl for more than one minute on one day, you must still get in at least a minute on the other days. Enjoy and report back!

THE BABY CRAWL:
You can imagine this - on your hands and knees; drag your left knee and foot forward as your right hand moves forward, then switch. Keep your head up and looking forward and around at your surroundings - DO NOT drop your head. Don’t forget to try it backwards!  

(If you have more than a minute you can watch the tutorial video here.)

THE LEOPARD AND THE SPIDERMAN CRAWL:
Like a baby crawl but you are on your toes instead of your knees. What differentiates these is the tracking of your elbows. In a leopard crawl the knees track at or inside the elbows. In a spiderman crawl the knees track outside your elbows. Either way, in both the knees are bent, the hips are low so the spine is parallel to the ground, and the head is up and looking forward and around at your surroundings - DO NOT drop your head. Don’t forget to try it backwards!

(If you have more than a minute you can watch the tutorial video here.)

*If you are interested in hearing more from Tim Anderson and Geoff Neupert (and Original Strength) I highly recommend their interview in Episode 1 of the Liberated Body podcast.