Cross crawl is a full-body, multi-joint exercise that involves moving the body in a side-to-side or cross-lateral pattern. This type of exercise is commonly performed in a crawling motion, where the body passes from left to right or right to left, with the hands and feet moving in opposite directions. The movement stimulates neural pathways in both hemispheres of the brain simultaneously, which increases cognitive function and improves fine motor skills. In therapy, cross crawl exercises are used to support the development of various skill areas, including bilateral coordination, mid-line crossing, balance, motor planning, and more.
How to Do a Cross Crawl Exercise?
Complete a cross crawl by first standing with your feet shoulder-width apart and your arms open parallel to the ground. Shift your weight to your right foot, lift your left knee and touch it with your right hand. Step back to both feet and immediately shift weight to the left foot as you lift your right knee and touch it with your left hand. Repeat this several times in a comfortable, upbeat, rhythmic way. Breathe fully and enjoy.
Why Perform Cross Crawls?
Cross Crawls are an effective way to reboot the nervous system and re-integrate the mind-body connections. This exercise helps to improve balance, coordination, and motor skills. Additionally, cross Crawls can be used as brain break activities to support cognitive function, focus, and concentration. Finally, cross Crawls offer a fun and simple way to incorporate movement into one's daily routine, which is essential for overall well-being.
Benefits of Cross Crawls
Cross Crawls have numerous benefits, including improved balance, improved eye-hand coordination, increased attention and concentration, enhanced proprioception, and better motor planning. Additionally, cross Crawls can help to improve reading and writing skills by improving eye tracking and hand-eye coordination. This makes cross Crawls an excellent tool for classroom brain breaks during academic work.
Incorporating Cross Crawls into Your Routine
To incorporate cross Crawls into your routine, consider using them as a warm-up before playing sports, a brain break during classroom activities, or as a fun way to exercise. You can also include cross Crawls in obstacle courses or dance routines for added fun. Additionally, cross Crawls can be used as part of a complex brain workout such as twister games, basketball, or soccer.
Cross-Crawler Exercise Tips for Throwing a Ball
When throwing a ball while performing a cross crawl, keep your arm straight and rotate your torso slightly to generate momentum. Make sure to aim the ball in the direction of the throw and use your core and glutes to generate power. Additionally, focus on your breathing to help maintain balance and coordination.
Using Cross-Crawler Handle Bars
Using cross-crawler handlebars can provide additional stability and support during a cross crawl. This can help to improve grip strength and maintain balance during challenging exercises. You can find cross-crawler handlebars in many sports stores and home improvement centers.
References:
(1) Neurological disorganisation. (2) Cross Crawl Bilaterality Exercise Techniques With Video Modeling. (3) Cross RC Kits Rock Crawlers. (4) Cross RC Products. (5) Cross Crawl Exercises – The OT Toolbox. (6) Butterfly Balance and Coordination Exercises. (7) AWS Glue Crawlers support cross-account crawling to support data mesh. (8) Cross RC UT-4 Rock Crawler 1/7th 4WD Buggy – Cross RC US. (9) Cross RC UC-6 Crawler Kit – Cross RC US. (10) Amazon Glue Crawlers with AWS Lake Formation Permission Management. (11) Cross Crawl Handle Bars. (12) Cross Crawl Exercises – What are the benefits?
