MOVEMENT ADVENT 2024
Fun daily movement #18
Movement Advent 2024 - Fun Daily Movement Snacks to Move More
Primal Play Method Movement Advent
Day 18: Baby Bear Crawl 🐻
Welcome to Day 18 of our 24 Days of Movement Advent(ure)! 🎄
Today’s playful challenge is the Baby Bear Crawl, a deceptively simple quadrupedal movement that combines strength, coordination, and endurance. Crawling on all fours may remind you of childhood, but this dynamic movement packs powerful benefits for your body and mind.
The Baby Bear Crawl involves small, controlled steps forward, backward, and side-to-side. This pattern not only builds physical resilience but also challenges your brain by engaging cross-lateral coordination—a critical component for balance, mobility, and cognitive health. Let’s channel our inner bear cubs and get crawling!
Why Participate in the Movement Advent?
The 24 Days of Movement Advent(ure) is designed to inspire playful, natural movement that builds strength, mobility, and joy. Each daily challenge, inspired by the Primal Play Method®, connects you to your body and encourages creativity and exploration. Let’s keep crawling, climbing, and moving this holiday season!
“It’s time for a movement snack”
Today’s Movement Challenge
Baby Bear Crawl
Time to Play: 60 seconds
1️⃣ Start in Bear Pose: Begin on all fours with your hands and feet shoulder-width apart. Lift your knees slightly off the ground to hover, keeping your back neutral.
2️⃣ Begin Crawling: Take small steps forward, alternating your opposite hand and foot.
3️⃣ Change Directions: Crawl backward, to the left, and to the right, exploring different planes of movement.
4️⃣ Stay Controlled: Focus on smooth, deliberate steps rather than speed.
5️⃣ Continue: Keep crawling until the minute is up, maintaining steady breaths and an engaged core.
⏲ Pro Tip: Smaller, slower movements create greater control and help you feel the stabilising muscles at work.
Why Try This?
The Baby Bear Crawl is more than just a fun movement—it provides a full-body challenge that benefits your strength, mobility, and brain function. Here’s why it’s worth trying:
Strength Endurance: Builds strength in your shoulders, arms, legs, and core by holding and moving in a quadrupedal position.
Cross-Lateral Coordination: Encourages communication between the left and right sides of your brain, improving cognitive processing and motor skills.
Aerobic Activity: Keeps your heart rate elevated, promoting cardiovascular health.
Core Engagement: Strengthens your abdominal and stabiliser muscles as you move in different directions.
Mobility and Flexibility: Enhances range of motion in your shoulders, hips, and ankles.
This movement also embodies the essence of the Primal Play Method®, drawing inspiration from natural animal movements to make fitness functional, fun, and engaging.
Level Up Your Practice
🆙 For an extra challenge:
Add Speed: Crawl faster while maintaining control for increased intensity.
Extend Duration: Repeat the movement for two or three rounds with short rests in between.
Incorporate Obstacles: Crawl around furniture or other objects to make the activity more dynamic.
🌟 Looking for a gentler option?
Keep your knees closer to the ground for added support.
Focus on crawling forward and backward before adding lateral movement.
Tips for Success
Engage Your Core: Keep your abdominal muscles tight to stabilise your movement.
Maintain Alignment: Ensure your shoulders, elbows, and wrists stay aligned to prevent strain.
Focus on Breathing: Deep, controlled breaths will help you stay steady and relaxed during the crawl.
Keep Movements Small: Tiny steps allow for better control and greater engagement of your stabiliser muscles.
Share Your Progress
How did today’s Baby Bear Crawl feel? Were you surprised by how much this movement activates your entire body? Share your experience on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). I’d love to see your attempts and hear your feedback—don’t forget to invite a friend to join in the fun!
The Value of Quadrupedal Movement
Quadrupedal movements like the Baby Bear Crawl offer unique benefits for both your physical and mental health. Crawling improves spatial awareness, strengthens underutilised stabilising muscles, and creates a sense of playfulness that reduces stress.
Want to learn more about the benefits of animal-inspired movement? Explore these related articles on PrimalPlay.com:
RELATED: Try the Crocodile WalkLOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?
Have fun with movement snacks every day!
