When we think of crawling, most of us picture babies exploring their world on all fours. Maybe you saw Simone Biles crawling after a warmup vault right before her 2024 Olympics. It's reported that she did this to take pressure off her calf but it got me thinking about the benefits of crawling in general. But did you know that crawling can be incredibly beneficial for adults too? It’s true! Crawling can help develop both hemispheres of your brain, improve coordination, and even alleviate back and pelvic pain. Let’s dive into why this simple, often-overlooked movement deserves a spot in your fitness routine.
Boosting Brain Power
Crawling involves cross-lateral movements, which means your right arm moves forward with your left leg, and vice versa. This might seem straightforward, but it’s a powerhouse move for your brain. Engaging both sides of the brain simultaneously strengthens neural connections, boosting cognitive functions like memory, learning, and problem-solving. Regularly incorporating crawling into your routine can keep your mind sharp and agile, which is especially important as we age.
Enhancing Coordination and Motor Skills
Good coordination isn’t just for athletes. Crawling is a foundational movement that can significantly enhance your overall coordination. The rhythmic, cross-body motion requires focus and body awareness, which translates into better balance and movement efficiency. Whether you’re looking to improve your performance in sports or just navigate daily activities more smoothly, crawling can be a game-changer.
Relieving Back and Pelvic Pain
If you suffer from back or pelvic pain, crawling might be the gentle, effective solution you need. Many adults experience these issues due to sedentary lifestyles, poor posture, or past injuries. Crawling strengthens your core, back, and pelvic muscles, promoting better alignment and reducing strain. The gentle rocking motion of crawling can also release tension and improve flexibility in the lower back and hips. It’s a low-impact way to build strength and mobility, potentially easing chronic pain over time and it's doable by most people.
How to Get Started with Crawling
Begin Slowly: Start with short sessions on a soft surface like a yoga mat. Focus on maintaining a steady rhythm and proper form, keeping your back flat and your core engaged.
Stay Aligned: Make sure your movements are controlled and deliberate. Avoid letting your hips sag or arching your back too much.
Progress Gradually: As you get more comfortable, gradually increase the duration and intensity of your crawling sessions. Experiment with different variations, such as backward crawling or bear crawling (lifting your knees off the ground).
Mix It Up: Integrate crawling into your broader exercise routine. Combine it with stretching, strength training, and cardio to get the most comprehensive benefits.
Wrapping It Up
The surprising benefits of crawling for adults might seem like a simple, childlike activity, but it’s packed with benefits for adults. By engaging both hemispheres of the brain, enhancing coordination, and alleviating back and pelvic pain, crawling can be a powerful addition to your fitness regimen. So next time you’re on your yoga mat, don’t hesitate to get down on all fours and start crawling. Your body and mind will thank you!
All my love,
I'm Vikky, your South Florida yoga guide with 38 years of practice and 14 years of teaching wisdom. At the heart of my teaching lies a profound respect for the ancient art of yoga, blended with a modern, dynamic approach that caters to all, regardless of age or skill level. My expertise spans from yogic anatomy to advanced 500-hour yoga teacher training, underpinned by a deep understanding of yogic philosophy and mindful practice. Whether in group classes at Evolution Yoga or through my upcoming 2024 video library, I aim to empower and inspire. Dive into a journey of self-discovery and holistic wellness with me. Embrace the transformative experience of yoga, crafted with authentic mechanics, mindful techniques, and boundless passion. Let's push the f***ing mat away and discover the power of yoga, together.
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