1 - Start on all fours with your hands directly under your shoulders and your knees directly under your hips, hovering just a few inches off the ground.
2 - Keep your back flat, core braced, and maintain a neutral spine throughout the movement.
3 - Begin crawling forward by simultaneously moving your right hand and left foot forward, keeping the knee low and close to the ground.
4 - Follow by moving your left hand and right foot forward in the same controlled manner, maintaining the contralateral pattern.
5 - Keep your hips level and avoid rocking side to side as you move forward.
6 - Continue crawling for the desired distance or duration, maintaining a slow and controlled pace.
7 - To reverse the movement, crawl backward using the same contralateral pattern.
