There are many stretching exercises you can do to improve your joint range of motion, but there is one stretch that may rule them all – The Spider Crawl With Rotation.
I’ve been doing this stretch daily for about 5 years, which has evolved. The basic version of this stretch is also a warm up exercise for all BuiltLean Program workouts.
I already showed you how to do the basic version of this stretch several years ago (The Best Dynamic Stretching Exercise). With this new video, I wanted to show you more ways you can play around with this stretch to continue opening up your body.
I have two versions below:
1. A “basic” version, but even the basic version can be quite challenging.
2. An advanced version, which is how the stretch has evolved for me. I learned this variation by doing a lot of yoga, so it’s certainly yoga inspired.
We are stretching your shoulders, t-spine, chest, neck, hips, quads, & hamstrings. Just about every muscle in your body is being activated and mobilized with this one exercise.
Focus and breathe deeply, to make the most of it. The cardinal rule is to relax into the stretch and breathe slowly, don’t fight it!
This stretch is strong medicine, so if it’s too challenging for you right now, that’s totally ok.
Basic Version: Spider Crawl With Rotation
1. Start in the high-plank position with arms extending straight from the shoulders, spine long, and core tight. Arms are positioned about shoulder width and legs hip width apart.
2. Keeping your palms flat against the ground, step your right foot forward outside of the right hand
3. Keep the left palm on the ground as you lift your right arm and rotate to face your front leg.
4. Bring your right hand back to its start position in plank and step the right foot back to meet the left.
5. Repeat on the other side, and complete the prescribed number of repetitions.
Basic Version Tips
1. Keep in mind that you may not be able to step your foot all the way up to your hand and that’s ok.
2. If possible, keep the back leg straight. If that’s too much of a stretch, bend your back knee slightly.
3. Take your time, there’s no rush. Feel it. Be in the flow. Make it smooth. We’re building a more limber, athletic body with this stretch. Breathe slowly and deeply.
Advanced Version: Spider Crawl With Rotation
1. Start in the high plank position with your hands shoulder width apart, feet hip width apart
2. Then push your hips back into a downward dog yoga pose
3. Then you lift your right leg up as high as you can behind you, toes pointed straight
4. Then step forward to your right hand while keeping your right foot off the ground entire time
5. Now Drop your right elbow towards the ground as low as you can
6. Next, you are going to twist your right hand behind you
7. Then, you’re going to bend your right leg and reach behind to grab your foot. Below I’m showing the left side stretch using my left leg so you can see it more clearly.
8. Then you can pull your right food towards your glute. I’m showing my left side again so that you can see it more clearly using my left foot.
You can even drop down onto your left elbow to sink further into the stretch
Then repeat with the other side.
Advanced Version Tips
1. If you are unable to do all steps of the stretch, consider doing just a couple that work for you
2. Keep your foot off the ground if possible as you step your foot to meet your hand
3. The further the back knee is positioned away from the front of the mat, the more intense the quad stretch will be. To make it easier, bring your knee up a few inches so that you can twist and grab the back foot.
4. Foam rolling out your quads before doing this stretch may make it smoother and easier
5. Take your time, there’s no rush. Feel it. Be in the flow. Make it smooth. We’re building a more limber, athletic body with this stretch. Breathe slowly and deeply.