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Bear Crawl
(10 forward then 10 backward;
repeat twice)
The bear crawl is not just for kids. It is a total body exercise
that improves balance, flexibility and muscular strength
throughout the body.
1. Begin in a quadruped (crawling) position with your hands
and knees about shoulder-width apart.
2. Raise both knees slightly off the floor.
3. Move one hand and the opposite foot, keeping your hips
and shoulders square with one another.
Tips:
• Gradually increase the speed of the movement within your
zone of comfort and control.
• Try not to raise your hips too high.
Travelling Squat
(four steps forward
then four steps back; repeat five times)
1. Start in a low but comfortable squat position. Low is
a relative term; listen to your body.
2. While holding this position, take four steps forward
and then four steps backward.
Tips:
• You may not be able to go as low as is shown in the
photo. A low squat is a position in which your body
feels comfortable. It’s OK if your thigh muscles are
uncomfortable, but any stress on your knees or lower
back is unacceptable.
• Keep your weight on your heels. (You should be able
to wiggle your toes.)
Crabwalk
(10 backward; 10 forward; repeat twice)
The crabwalk is not just for kids. This is a total body exercise.
1. Start in a seated position on the ground with your hands
slightly behind you.
2. Lift your rear end off the ground.
3. Travel backward for 10 steps and then forward for 10 steps.
4. Challenge: Add a kick with each foot prior to each change
of direction.
Tips:
• Try to keep your hips up — this will make the movement more
challenging.
• Start slowly, and gradually increase speed as you become more
comfortable with the movement.
AD
To avoid an increased risk of decompression sickness, DAN
®
recommends that divers
avoid strenuous exercise for 24 hours after making a dive. During your annual physical
exam or following any changes in your health status, consult your physician to ensure you
have medical clearance to dive.
NOTE
