Inchworm Walk
The Inchworm Walk mimics an actual inchworm, but we use it to loosen adults with mobility deficits. Because this movement is active and mobile at the same time, it brings more restorative blood flow and fluid around and through the joints. The active mobility targeted here is through the shoulders overhead press at varying angles as well as through the posterior chain of the pike.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Hamstrings, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Body Only
Inchworm
- Begin standing with your feet together and knees straight.
- Fold forward to touch the floor in a pike stretch then begin walking your hands forward.
- Walk out with straight knees to at least a plank position, but eventually to a long hollow with your chest just off the floor.
- Maintain a posterior pelvic tilt (PPT) from the plank position on to protect and properly strengthen your lower back.
- Keep strong glute and abdominal tension.
- Once in your deepest position, walk your feet up to meet your hands (still with straight knees) and repeat for time or distance.
- Exercise: Lizard
- Type of Exercise: Mobility
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Moderate
- Equipment: Body Only
- Exercise: Arch Hollow Roll
- Type of Exercise: Mobility
- Muscles: Abdominals, Glutes, Lower Back, Middle Back
- Difficulty: Beginner
- Equipment: Body Only
