Crawling on your hands and knees is the basic crawling movement. That’s called the “baby crawl”. You can also crawl on your hands and feet, with your knees 1 to 2 inches off the ground. That’s called a “bear crawl”.
A bear crawl is harder but it is easier on the knees. If your knees bother you when you baby crawl, you can also try wearing knee pads or crawling on a cushioned surface. A blanket or even on your bed.
If crawling bothers your wrist, shoulders, or neck, you may want to postpone crawling. Work on those issues first.
If you do practice crawling, do it with awareness for best results. Plan and notice where you are going to place your hand and then your knee. Focus on your balance. A recent study found that this kind of dynamic movement improved the short-term memory by 50%!