Perform elephant walk exercises to improve posture and balance

Crawls, Frog Jumps, and Bunny Hop have one thing in common. They are all animal-inspired movements. Joining a list of movements inspired by furry friends is the elephant walking movement. You don’t need a genius to understand why this exercise is called an elephant walk. It does not include jumping or walking from one location to another. You must bend forward to perform this exercise while focusing on the calves, thighs and hips. This low impact exercise is an effective and easy way to improve your posture and balance. Imitation of elephant walking has many health benefits.

What is the elephant walking movement?

Elephant walks are effective animal-inspired exercises that involve stretching and warming the muscle groups of the posterior chain. “It includes thighs, hips, hamstrings, glut and calves, which are essential for movement,” says fitness expert Aman Puri. This dynamic movement is to stretch your body and make lateral movements. Stretching is good for you as it can help you expand your range of movement, reduce stiffness and increase muscle strength, according to a study published in Sports Medicine.

What are the health benefits of elephant walk exercises?

The health benefits of doing elephant walk exercises include:

1. Improve posture and core strength

Poor posture makes walking properly difficult. According to a study published in Harvard Health Publishing, it can also cause back and neck pain and headaches. Therefore, perform elephant walking exercises to function in the core muscles and improve overall posture. “It also targets the back-chain muscles that help with forward movements and help maintain overall control and stability,” experts say. By targeting muscles that reside around the pelvic area and hamstring muscles, it helps to improve back posture and flexibility. This technique leads to a strong back and core while tackling the issue of back pain. It also helps to tone the posterior muscles, especially the hip joints. “These simple movements are not only suitable for muscle strength, but also help improve endurance,” Puri says.

2. Improve mobility and flexibility

This exercise involves fusion of lateral, forward and rearward movements, which increases flexibility and mobility. “Taking an elephant walk and stretching every day helps improve the flexibility of the hip joints in the spine, shoulders and posterior,” says the expert.

3. Improve adjustments and balance

Building adjustments and balance are extremely important for overall body movement. “A walk for an elephant is an exercise that challenges you to move back and forth on both knees. This helps improve adjustments and maintain balance,” says the expert.

4. Reduces the chances of injury

By reducing muscle stiffness, this movement reduces muscle wear and tear, and reduces the risk of injury. “This exercise can reduce muscle and joint stiffness and can lead to severe pain, especially back pain if not treated on time,” Puri says. Improved balance will help prevent falls.

5. Improves blood flow

Elephant exercises include dynamic movements that help improve blood circulation, especially in the lower back, hamstrings and legs. “This will improve your muscles’ oxygen and nutrient supply to improve overall performance and recovery after a workout session,” the expert says.

6. Low-influence movement

The impact is low but dynamic, so anyone can perform this exercise to improve their fitness level. Low-impact exercise can help injured people and those who need to protect their joints, according to a study published in Current Issues with Heart Disease. However, check with your doctor before taking a walk with the elephant.

How do I do an elephant walk exercise?

This is a simple technique that can be performed by following these steps.

• You tilt your hands forward from your standing position, touching the ground in front of your toes.
• Bend your knees slightly in another pattern, while lifting the heels of your feet slightly just above the floor, stretching each leg one at a time.
• Hold it in position and then straighten your legs.
• Repeat the steps without getting up.

“Adjust your posture to maintain balance, bend your knees slightly to support your movement, avoid unnecessary reps and excessive stretching at once,” suggests Puri. You can also get the help of a chair if you can’t touch the floor, especially the elderly.

Who should not do elephant walking exercises?

“This is a simple exercise that anyone can do and can even be part of a recovery or rehabilitation exercise,” the expert says. However, it is always better to do exercises under the supervision of a trainer to avoid negative outcomes.

• Especially those with injuries to the pelvis, hamstrings, shoulders, legs and hips should consult a doctor to prevent further pain and injuries.
• Pregnant women should also avoid this exercise as it involves anterior bending that can put pressure on the abdomen.

Elephant walking exercises can be performed by beginners, seniors, or athletes to improve muscle endurance. You can run it anytime without gym equipment. However, check with your doctor, especially if you have been injured recently.