Resistance Band Spider Crawls
Facing a wall with a loop band around the wrists, walk the hands up the wall in small alternating steps and back down; the band keeps the rotator cuff pushing out while the shoulder blades rotate up.
How to do it
Setup
Facing a wall a forearm's length away, a loop band around both wrists, hands on the wall at shoulder height, shoulder-width.
Steps
- Keep the band taut by pressing the wrists apart.
- Walk the hands up the wall in small steps, one hand at a time.
- Walk them back down the same way without losing the tension.
Common mistakes
Wrists drifting together: the band's tension is the point; press out. Shrugging as the hands climb: shoulders stay away from the ears. Leaning into the wall as you climb: stand tall and let the arms do the climbing.
Breathing
Steady throughout; never held.
