Physical improvement with the CROSS-CRAWL exercise
Exercises for coordination and balance development
Physical fitness and coordination are hallmarks of world champions in any field but these two assets do not always go together. Coordination is an intangible quality influenced by the brain, nervous system and spinal column.
Exercises that build muscle indiscriminately do little for coordination and may even disrupt it in some cases. Athletes and sportsmen who seem physically fit from the viewpoints of circulation, respiration, muscle tone and joint mobility, may fail to reach their full potential because of defective coordination.
Cross-crawl exercise
Cross-crawl A is probably the most difficult and the most beneficial: Lie on your back on a firm bed, couch or rug. Keep your legs flat on the surface, feet together.
1 /Flex the left foot, pulling the toes back towards your knee.
2/ as you move your foot raise the right arm simultaneously over your head and at the same time turn your head to the RIGHT.
3/ As you return the left foot, right arm and head to the resting position, Flex the right foot, raise the left arm and turn your head to the left.
4/ Keep the sequence going for 100 movements, 50 on each side, twice a day.
5/ Take your time at first, concentrate, and get the sequence in the correct order and keep at it. Those who find the exercise difficult need it most.
Cross crawl exercises, if done before retiring to bed, have been known to help some cases of insomnia.
Cross-crawl B is similar to A but instead of flexing the foot, raise the leg straight to about 45 degrees, raise the opposite arm to 45 degrees, and turn the head to the same side as the raised arm. If this exercise irritates your back, hips or legs, revert to A or try the next one. . . Marching on the spot or Marking time (Army style) is just as good. Lift your knees as high as you can without losing control. Do 100 steps at a time, once or twice a day.
Cross-crawl C is similar to B but easier on some types of back and hip trouble. Flex the knee as you lift the leg, raise the opposite arm to 45 degrees or more simultaneously, and turn your head to the side of the raised arm. Go to Stretch Your Legs.