Crawling on my knees is one of my favorite exercises to do. This can be done everywhere, indoors or outdoors. It is an extremely basic exercise that is overlooked by most physiotherapists. You are going to develop the proper strength and balance through crawling before learning how to walk, just like a baby. Get into position to crawl on your knees, hip width apart with your hands shoulder width apart, keeping your arms bent.

1. Go forward with your right hand first. Lift your right hand and place it forward half a foot. Once your right hand is on the ground, lift your left knee up and move it forward half a foot without your knee dragging.
2. Once the left knee is on the ground and forward the same distance as your right hand, move your left hand. Then lift your right knee once your left hand is on the ground and move your right knee forward the same distance as your left knee.

You may increase the difficulty by making bigger hand placements, narrower or wider placements, or by adding weight on your back or ankle weights on your knees. Once this becomes easy, start doing the reverse by crawling on your knees backward leading. with your knee. Try to have your backside at 90°; however, this will take a while before your muscles are strong enough to hold that position while in motion. If you are confused, just ask someone to crawl on their knees and observe them. It is the same movement. Eventually when you are strong enough, you will be crawling with your hands on the ground and your feet on the ground. The same rules apply as crawling on your knees.