physical-therapy-back-crossccrawl-chandler

Cross Crawl Exercises for Back and Neck Strength

The exercises are to be performed in a slow and controlled fashion. If it hurts stop or do not go that far into extension. The exercises can be modified for flexibility or pain issues. Sometimes it is easier to start by lifting your hand or legs just a few inches of the ground, and slowly increase the lift over time. We do not want you getting hurt, we are trying to build strength and increase the muscle pattern function in your low back and neck.

Begin by lying on your stomach with arms and legs straight out. Keep your arm straight and slowly raise your right hand 10-12 inches off the ground. Pause in the up position and slowly return your arm to the ground.

Keep your arm straight and slowly raise your left hand off the ground 10-12 inches off the ground. Pause in the up position and slowly return your arm to the ground. Repeat this exercise, alternating between right and left arms for 8-10 repetitions.

Keeping your leg straight, slowly raise your right leg off the ground 10-12 inches. Pause in the up position and slowly return your leg to the ground.

Keeping your leg straight, slowly raise your left leg off the ground 10-12 inches off the ground. Pause in the up position and slowly return your arm to the ground. Repeat this exercise, alternating between right and left legs for 8-10 repetitions.

Keeping your arms and legs straight, slowly raise your right arm and left leg off the ground 10-12 inches. Pause in the up position and slowly return your limbs to the ground.

Keeping your arms and legs straight, slowly raise your left arm and right leg off the ground 10-12 inches. Pause in the up position and slowly return your limbs to the ground. Repeat with the right arm/leftleg and left arm/right leg combinations for 8-10 repetitions.

All exercises should be conducted through a comfortable range of motion. If pain is felt, conduct the motion through the pain free range of motion, stopping just before the pain is felt. As progress is made with therapy and exercise, the pain free range of motion will be increased.

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