Exercise Spotlight: The Deadbug

What is it?
Lay on your back with your hips, knees, and shoulders all flexed to ninety degrees. Make sure your back is flat on the floor to get the core completely involved.

ant-pelvic-tilt
Anterior pelvic tilt – NOT an ideal dead bug starting position
post-pelvic-tilt
Posterior pelvic tilt – more core involvement 

 

 

 

 

 

 

 

Then slowly lower your arm and opposite leg to just above the floor without arching your back. Slowly bring them  back to the starting position – swap sides and repeat.

bad
Too much arch in the upper & lower spine
pptdb
Correct form with back flat on ground

 

 

 

 

 

 

Why should I do it?
~Core stabilization: keeping your back flat on the floor may prove to be harder than you think.
~Neurocognition! This is a hard one to learn the first time, and keeping the non-moving arm and leg actually non-moving can be a bit of a brain game.

How do I progress it?
Perform on an unstable surface such as a foam roller along your spine.
Add weight to your arms and/or ankles.
Add in anti-extension or anti-rotation through the use of bands . (Pictured below)

antirotation   antiextension

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