Slow Down your Bear Crawls

Bear Crawls are one of my favorite exercises that stresses the entire body metabolically.  I also will utilize it in a warm up.  Much like the Turkish Get up, it hits a lot of the areas I’m looking to warm up and prepare for exercise and will do it in a condensed amount of time.  

Sadly, Bear Crawls can get out of hand quickly.  What I mean by that is they can be compromised if they are rushed.  The most common movement compromise I have seen with the Bear Crawl is the hips being much higher than they should be.  Below in the first video, I’m demonstrating the high hip Bear Crawl which essentially eliminates any core involvement which is unfortunate because one of the biggest beneficiaries of the Bear Crawl is the core activation required to perform it effectively.  With the hips elevated, more stress is placed on the wrist and shoulders.

The Bear Crawl should work to or be performed as I demonstrate in the second video.  A spine that is parallel to the floor.  Opposing arms and legs move together (right arm left leg and left arm right leg).  Shorter strides are important in the Bear Crawl to ensure good core activation and weight balance between all 4 limbs.  I will often coach my clients the Bear Crawl while balancing a stick on their backs.  The stick cannot fall and this indicates good core control and weight balance.  Try this small fix with your Bear Crawls for a higher quality of movement.

Ben Warstler, CSCS, NSCA-CPT, USAW-2

Ben, former owner of Fortitude Fitness Systems, INC (Bens Bootcamps) for 12 years is returning to his roots in rehabilitation. Ben graduated from the University of Maine at Presque Isle with a degree in Athletic Training in 2001. Ben also is the Head Strength and Conditioning Coach and Head Women’s Lacrosse Coach at Northern Vermont University-Lyndon.

Expanding his Sports Medicine skill at Amherst College for 2 years working with 40 varsity athletic teams, Ben moved more into the strength and conditioning field but has always pulled on his athletic training background. He enjoys seeing his clients realize their potential and break through previously thought barriers in their movement and abilities.

Ben, originally from Maine, moved to Vermont in 2005 and lives in Lyndonville with his 4 children, and wife Nedah. In his free time Ben enjoys refurbishing furniture, spending time with his family, and being outdoors.

Staff Spotlight: Susan Pray-Glodgett

Staff Spotlight: Susan Pray-Glodgett


Susan has been employed with Dan Wyand, PT & Associates since receiving her Associate’s Degree in Applied Science from New Hampshire Vocational Technical College in May of 1989. 

In 2005 she was certified in Cranial Sacral Therapy Techniques through the Upledger Institute, Inc. Susan also completed massage therapy training at the Wellness Massage Center and Institute in St. Albans, VT becoming a certified massage therapist in December 2013. 

She is also certified through the Nurturing the Mother program as a pregnancy massage therapist in 2019.  Her love for the geriatric population and interest in women’s wellness issues are driving forces for her ongoing continued education.

A native of northeastern Vermont, Susan enjoys spending time with family, gardening and enjoying nature.

The Hip Bridge: A video tutorial

The Hip Bridge: A video guide

Movement expert, Jen Hemond is back  with some excellent tips on a foundational movement that EVERYONE should be doing for better movement and muscle activation.  The Hip Bridge.  Here’s an excellent video that Jen offers some great advice for fixing the bridge.  Check it out!

Staff Spotlight: Kristin Franson


Kristin works as the Practice Manager at Dan Wyand, PT & Associates. She grew up in the Northeast Kingdom and after spending several years living out of state, returned to this beautiful area to raise her two daughters.

Kristin holds a degree in Business Management and a Certificate in Human Resource Management, both from Champlain College. She has been with DWPT for 13 years.

Kristin is an avid Celtics fan and in her free time she enjoys watching their games, attending her daughters’ sporting events, or traveling with her husband and two daughters.