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\u201cCoordination relies on communication between the brain, nervous system, eyes, inner ears, sensory receptors in the muscles and joints and the muscles themselves,\u201d explains Dr Gabriela Van Sickle, a physical therapist and the co-founder of Functional Physical Therapy<\/a>.<\/p>\n When so many systems contribute to the process, there are many opportunities for malfunction.<\/p>\n You may like<\/p>\n \u201cEven factors such as stress, lack of sleep and dehydration can negatively affect coordination and reaction time,\u201d adds Van Sickle.<\/p>\n Thankfully, coordination\u2014like any attribute\u2014is something that you can work on and improve.<\/p>\n Van Sickle recommends doing the following four exercises to boost your coordination, as the moves will help reinforce your brain-body connection.<\/p>\n 1. Dead bug<\/p>\n Sets: 2-3 Reps: 8-10 each side Rest: 30-60sec<\/p>\n How to do it:<\/p>\n What to read next<\/p>\n Lie on your back with your knees bent and your feet flat on the floor.Extend your arms up, reaching toward the ceiling.Lift your feet so your shins are parallel with the floor and your knees are over your hips.Brace your abdominal muscles while keeping your lower back flat against the floor and slowly lower your right arm behind you as you straighten and lower your left leg.Return to the starting position and repeat with the opposite arm and leg.<\/p>\n How to progress: As this gets easier, increase the number of repetitions.<\/p>\n \u201cThis exercise challenges coordination between the upper body and lower body while strengthening the core,\u201d says Van Sickle.<\/p>\n \u201cIt requires the brain to control multiple body segments moving in opposite directions while maintaining trunk stability, necessary for walking and stair climbing.\u201d<\/p>\n 2. Bear crawl <\/p>\n Sets: 2-3 Duration: 20-30sec Rest: 45-60sec<\/p>\n How to do it:<\/p>\n Start on your hands and knees, with your hands under your shoulders and your knees under your hips.Keep your back flat and engage your core.Lift your knees an inch or two off the floor.Slowly move your right hand and left foot forward, followed by your left hand and right foot.Continue crawling forward with slow, controlled movements, breathing steadily and keeping your trunk flat. (If you run out of space, you can reverse the movement and crawl backwards.)After 20 to 30 seconds of work, return your knees to the floor.<\/p>\n How to progress: As this gets easier, increase the amount of time spent crawling.<\/p>\n \u201cBear crawls challenge whole-body coordination by requiring the arms, legs, core and nervous system to work together,\u201d says Van Sickle.<\/p>\n \u201cThey involve cross-body movement patterns \u2014right arm with left leg and vice versa\u2014which help improve timing, body awareness, balance and motor control.\u201d<\/p>\n 3. Standing toe tap<\/p>\n Sets: 2 Reps: 10 each side Rest: 30-60sec<\/p>\n How to do it:<\/p>\n Stand on your left leg with a soft bend in your knee and a straight back.Imagine you are standing in the center of a clock. Keeping your weight on your left leg, lightly tap your right foot to the side at approximately the three o’clock position.Return your working foot to the center.Continue tapping around the clock, reaching two o’clock, one o’clock and then 12.Next, reach your foot across the front of your body to tap at 11 o’clock and 10 o’clock, and nine o’clock\u2014crossing your body\u2019s midline.Complete all repetitions on one leg before switching sides.<\/p>\n How to progress: Try tapping your foot on all the numbers of the imagined clock, including the numbers positioned behind you.<\/p>\n \u201cThis exercise combines balance and coordination by challenging you to maintain stability on one leg while reaching across your body,\u201d says Van Sickle.<\/p>\n \u201cCrossing the midline requires communication between both sides of the brain and helps improve body awareness, motor control and coordination during everyday activities and sports.\u201d<\/p>\n 4. Standing knee drive<\/p>\n Sets: 2-3 Reps: 8-10 each side Rest: 45-60sec<\/p>\n How to do it:<\/p>\n Stand upright with your feet hip-width apart.Step your right foot back, extend your right arm forward and extend your left arm behind you.Bend your right knee and raise it in front of you, while bending your left elbow and swinging your left arm forward and right arm back.Pause for a moment while your right leg is raised.Step your right foot back again, while also returning your arms to the starting position (right arm extended forward and left arm extended behind).Complete all the repetitions on one side before switching sides.<\/p>\n How to progress: Move slowly and focus on control, rather than speed.<\/p>\n \u201cThis exercise combines balance, core stability and cross-body coordination,\u201d says Van Sickle.<\/p>\n \u201cLifting one knee while reaching with the opposite arm mimics the natural movement pattern used during walking and running. It challenges the brain and body to coordinate movements across multiple joints while maintaining postural control.\u201d<\/p>\n About our expert<\/p>\n About our expert<\/p>\n Dr Gabriela Van Sickle<\/p>\n \nSocial Links Navigation\n<\/p>\n <\/p>\n <\/a><\/p>\n Physical therapist<\/p>\n Dr Gabriela Van Sickle is a physical therapist, certified functional manual therapist (CFMT), board-certified pelvic health specialist and the co-founder of Functional Physical Therapy<\/a>. She specializes in treating pelvic floor dysfunction, chronic pain, pregnancy and postpartum care, and complex conditions that have not responded to traditional treatment approaches.<\/p>\n![\"Dr](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/09\/5GrUKuyDPbM4ZHmLfrhDt.png\")
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