Exercising according to Klapp's method - crawling 1

Goal of the exercise:

  • Increased movement of the spine curvature in “C” shape
  • Straightened and mobilized spine
  • Centration of the shoulder joints
Default position
  • Kneel down
  • Lean on your hands
  • Direct your fingers forward
  • Keep your arms stretched out
  • Keep your legs apart on the width of your pelvis and keep your knees in a right angle
  • Keep your lower legs, insteps and toes in contact with the ground
  • Spread your weight evenly on all of your limbs
  • Keep your body in a horizontal position
  • Keep your abdominal wall slightly activated, so your lower back would not bend
  • Stretch your head out from your spine
Phase 1
  • Start to crawl, right hand and left knee forward, your knee should go as far as where your left hand rests
  • Keep moving forward
  • Keep your arms stretched out
  • Keep your shoulders and pelvis in a horizontal position
  • Move your spine forward, bend down to the side of your legs
  • bend your head on the same side as your body and don’t deflect to the side
Phase 2
  • Repeat the whole exercise
  • After mastering the exercise correctly, you can step to advance this method for better effect, and additional movement of the arms during crawling and corrected position

 

  • Example: after stepping forward with your left knee, place your right arm forwards, lift up your arms horizontally and stretch your trunk forwards, stretch your right leg in theair and step forward. You can exercise also with moving your left knee and left arm first

Common mistakes

  • Bending the lower back
  • Lifting up the shoulders
  • Bending the head back and forth
  • Incorrectly placed arms
  • Wrong body posture

How often to exercise

  • You can exercise daily
  • At first don’t exercise as much, later you can add on

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