The benefits of crawling are reflected in the following aspects:
1. Reduce the burden on the lumbar spine: When crawling, the body weight is dispersed to the limbs, which reduces the load on the lumbar spine. Therefore, it can help relieve the discomfort symptoms of patients with lumbar diseases, such as lumbar disc herniation and lumbar muscle strain.
2. Reduce the burden on the heart: When the human body stands, the heart should overcome the gravity of blood and promote blood circulation. Moreover, the movement of both lower limbs when standing upright leads to the concentration of blood in the lower part of the body, and the blood in the upper part of the body is relatively small. Crawling is more conducive to the distribution of blood throughout the body.
3. Improve blood circulation in the brain: When crawling, the head and heart are almost at the same level, which can effectively improve blood circulation in the head.
4. Exercise the respiratory system: when crawling, the arm stretches forward, the diaphragm begins to inhale a lot of oxygen, the lower limbs move forward, and the diaphragm is squeezed to promote the elimination of carbon dioxide in the lungs.
Precautions:
1. Pay attention to the preparation activities before crawling, run or warm up with your bare hands for 5 to 8 minutes, and walk 40 to 50 meters; After exercise, you should do finishing activities, stretch or relax yourself for 3 to 5 minutes, and walk 50 meters slowly.
2. It should be done indoors with good ventilation and carpeted floor or outdoors with flat lawn (or on the beach). When climbing at home, be careful of obstacles such as furniture, or climb under the covers. Practitioners should wear light clothes and shoes and necessary protective equipment, such as knee pads and gloves, when crawling on hard ground.
3. The amount of exercise should vary from person to person and increase gradually. Do a good job in fitness monitoring and take pulse before and after practice. 5 ~ 10 minutes after exercise, the heart rate should be increased 10 ~ 20 beats/minute compared with that in a calm state.
4. Don't crawl too fast. Do not pursue actions beyond the normal ability of the human body, and focus on action norms. When you want to stand, remember not to stand up immediately, change from crawling to sitting, and stand up slowly, so as not to stand up suddenly and cause the brain to faint instantly due to lack of oxygen.
People with serious heart disease, high blood pressure and eye diseases, as well as people with inflammation, gangrene, infection and purulent diseases of hands, feet and knees are not suitable for this sport.
Even if the crawling movement has the above effects and functions, it needs to be carried out step by step under the guidance of professionals to avoid damaging ligaments or bones.
References:
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