physical-therapy-back-pain-weights-crosscrawl-chandler

Carson Robertson
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Cross Crawl Exercises with Weights for Back and Neck Strength

Cross Crawl exercises with weights should be performed after a person has master cross crawl exercises 3 sets of 10 without pain or much fatigue. The exercise should feel comfortable to perform and not worried about risking injury.

The cross crawl with weights are to be performed in a slow and controlled fashion. If it hurts stop, use a lighter weight, 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. Start with lighter weights and slowly increase the pounds.


Begin by lying on your stomach with arms and legs straight out. Hold a weight in each hand and keep your arm straight as you 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 left arm straights and slowly lift the weight 10-12 inches off the ground. Pause in the up position and slowly return the weight to the ground. Repeat this exercise, alternating between right and left arms for 8-10 repetitions.

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

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