How to Do
How to Do Centipede
The centipede should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the centipede.
Beginning
Beginning Centipede Exercise
1. This exercise involves dynamic lower back, pelvis, and hip stabilization. Therefore it is essential that you have excellent technique during the movement and have a high level of stability in your core.
2. Tighten the belly by drawing the belly button in towards the spine and contract the pelvic floor during the entire exercise for spinal support. For pelvic floor contractions, think of the muscles that you would use if you wanted to stop the flow of urine. By squeezing these muscles, you are performing a pelvic floor contraction.
Movement
Centipede Exercise Movement
1. Start by leaning over at the waist, and place the palms of the hands on the floor (as shown).
2. Ensure that there is a soft bend in the knees for proper load transfer through the pelvis.
3. Maintain a tight belly with the belly button drawn in towards the spine, and walk your hands away from the feet, one at a time.
4. Continue hand movement until the shoulders are fully flexed (arms are over the head) or until the point of no compensation.
5. Hold the hands over the head, palms on the floor and this time, slowly start walking the feet towards the hands, also one at a time (like a centipede!).
Benefits
Centipede Exercise Benefits
For two months, centipede walking with physical training improved toe grip strength and closed-eye single-leg standing duration. Toe grip strength, according to Handa et al. and Fransz et al., has a greater impact on circumstances requiring kinetic balancing capacity than passive standing.
Exercise Aliases
How To Do the Centipede, Centipede Workout.
