124 NOVEMBER/DECEMBER 2019 diabetic living
BEAR CRAWL
FRONT PUNCH, CROSS & KICK COMBO
Raise your heart
rate & improve
your mobility.CRAWL FORWARD CRAWL BACKWARDREADY
STANCEFRONT CROSS KICK4 combos on each side
Begin in a boxing stance with your right foot facing
forward and your left foot behind it, slightly opened to the
left. With your knees soft, raise your fists up near your chin,
as if you are guarding your face. Lean forward slightly and
engage your core as if to brace for a punch. This is your
ready stance (A). Jab your front (right) fist forward: keep
your fist tight and extend your arm with control, finishing
with your palm facing downward (B). Bring your fist back
to guard your face (A). Next, throw a forward punch acrossyour body with your left fist. Generate more power by
rotating your shoulders and hips forward, pivoting on
your left foot, as you punch (C). Return to ready stance
(A). Last move: forward kick. Transfer your weight to your
front (right) foot and gently lean forward as you lift your
left knee towards your chest and drive through your heel
to kick forward (D). Kick only as high as you’re comfortable
doing. Return to ready stance (A). Repeat this combo three
more times, then switch sides so your left foot is in front.8 crawl steps forward + 8 crawl steps backward
Start on your hands and knees on the floor. Place your
hands slightly wider than shoulder-width apart and
bend your knees and feet at a 90-degree angle, toes
pointed down to the floor. Contract your core and use
your leg muscles to lift your knees a few centimetres
off the ground, so your hips are parallel with the floor.
Now your hands and toes are the only things in contact
with the ground (A). Aim to keep this form with your
knees close to the ground as you simultaneously moveyour right hand and left foot forward to crawl (B).
Repeat with your left hand and right foot. Continue
crawling across the room. When you reach a stopping
point, crawl backward by simultaneously moving one
hand and the opposite foot back until you return to
your starting point (C). If you have limited space, you
can take two steps forward, then two steps backward.
As you crawl, be mindful and remember to breathe.
The goal: small, smooth and gentle movements.A B C D
Improve coordination &
body control by moving
in unexpected ways.C
A
B