The low bear crawl hold is a full-body isometric exercise that enhances core stability and builds strength. It can also be used to treat and prevent plantar fasciitis because it can build greater range of motion in the toes and ankles. The exercise is an effective way to stretch and strengthen the plantar fascia. As a regular part of a fitness routine, the low bear crawl hold can support long-term resilience against foot pain.
Consequently, it should come as no surprise that my daily stretching regimen includes a low bear crawl hold. Over the past few weeks, I have been breaking down the exercises that I credit with resolving my lengthy personal battle with plantar fasciitis. In addition to helping prevent that painful malady, this exercise is also useful for building full-body strength and performing muscle activation before playing tennis. I will eventually create a full summary of the entire sequence, but my low bear crawl hold comes immediately after the “Quadruped Alternating Toe Mobility Stretches” and the exercises described in “Tommy Paul Stretches His Achilles and Hip Flexors.” It is a good transitional pose between those two more active stretches.
The low bear crawl hold is performed from the quadruped position with the hands directly under the shoulders and knees under the hips. Ideally, I perform mine without my shoes on, which allows me to curl my toes under. From the all fours position, the knees are lifted about 1-2 inches off the mat, keeping the back flat and core engaged. For stability, the body weight should be evenly distributed between the hands and feet. I hold this position for a minimum of 15 seconds, sometimes longer depending on how my body is feeling.
If you struggle with foot pain, mobility restrictions, or simply want to build a stronger foundation for movement, I highly recommend incorporating a low bear crawl hold into your regimen. A few seconds a day can make a big difference.
