Spiderman Exercises Simplified

The Spiderman Exercises

This article is designed to clarify the different exercises that are referred to as 'Spiderman exercises.' There are four quite different exercises that are commonly referred to as such and they will be described below:

1. The Spiderman Exercise for the Hand, Wrist & Forearm

The first of the Spiderman exercises refers to an exercise that strengthens finger flexion, finger extension, wrist extension and forearm supination. The latter three of the four exercises are specifically designed to offset RSI circumstances whereby many people (due to computers, production lines, and various grip related workplaces and hobbies) create harmful imbalances due to imbalanced daily habits and ergonomics. In other words, it is quite common for various sports, musical pursuits, hobbies and workplace environments to cause an imbalance whereby people develop an imbalance in chronic finger flexion, wrist flexion and forearm pronation that lead to imbalances in the hand, wrist, forearm and elbow. These imbalances may progress far enough to be the genesis of conditions related to poor circulation, muscle adhesion and nerve entrapment.

This Spiderman exercise is designed to be used in the prevention or in the rehabilitation of RSI injuries such as carpal tunnel syndrome, tennis elbow, golfers elbow, and DeQuarvain's syndrome, to name a few. The exercise conveniently combines four exercises into one continuous motion (finger flexion, finger extension, wrist extension & forearm supination). The action of the exercise, done regularly, opposes the actions that cause RSI related muscle and joint imbalances. The user is aided in memorizing the exercise as it mimics the action of Spiderman creating a spider web.

2. Spiderman Exercise For the Core Muscles (Active Crawl)

The second exercise commonly referred to as a Spiderman exercise is designed to strengthen and stabilize core muscles and can be also used as an aerobic and flexibility workout. This exercise requires no equipment and simply an area where the user has space to move (at least 5 yards, although more space (i.e. outdoors) is ideal). It can be done anywhere and is a great activity when outdoors.

The exercise starts placing the user on 'all fours' in a crawling position. The user starts by advancing the shin of the trailing leg towards the lead forearm on the same side and balances by placing the arm and trailing leg of the opposite side in a spread position. The user then advances forward by opposing the arm and leg positions of each side. In other words, if the user starts with the left leg and left forearm in approximation, they will advance forward bringing the right leg in the right forearm into approximation by the next step. The action of each step in the crawl is initiated by the forward movement of each advancement of the ipsilateral hand and leg. Stay low to maximize the flexibility of the hip and pelvis.

The degree that the ipsilateral (same side) forearm and leg approximate each other determines the degree of difficulty of the exercise. More advanced users may be able to touch leg forearm on the ipsilateral side while staying low to the ground.

A further advance in difficulty is to perform the crawl backwards.

3. Spiderman Lunge Exercise (Static)

The third exercise commonly referred to as a Spiderman exercise also addresses core musculature. It is more of a static exercise than the Spiderman exercise 2 above. The user starts in a push-up position with arms and legs spread comfortably apart. The user then lifts one leg, bends the knee and approximates the shin of that leg towards the arm of the ipsilateral arm. Again, as in exercise 2 above, the closer that the shin and arm can be approximated more advanced is the exercise. The user would then return to the starting position and repeat with the opposite side.

It is an exercise to strengthen core and abdominal muscles and stretch the hip and groin.

The user would repeat as many repetitions as desired.

4. The Spiderman Climb or Push-Up

The fourth and last of the exercises commonly referred to as a Spiderman exercise is the Spiderman climb or push-up. This exercise is performed like a regular push-up except that when the user lowers the body towards the floor they will bend one leg such that the thigh of that leg approximates forward arm. The active leg is not to touch the ground. The user then pushes up and re-extends the bent knee into its original position and repeat on the opposite side.

The exercise strengthens the chest, triceps, quads and hip flexors and assists flexibility of the hip and pelvis.

Again these Spiderman push-ups are repeated as many repetitions as desired by the user.

Dr. Terry Zachary is a chiropractor, entrepreneur, inventor and writer from Vancouver, Canada. He is passionate about bringing healthy daily habits to light and influencing people to take control of their own personal health.

He is the developer of Handmaster Plus hand exercise system and utilizes the Spiderman Exercises to encourage hand, wrist, forearm & elbow strength and balance in tennis elbow, golfer's elbow, carpal tunnel syndrome and DeQuarvain's syndrome protocols.

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