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Dead Bug Overview: The "dead bug" exercise is performed once the individual has mastered the "Pelvic Tilt" exercise. The exercise is actually an extension of the pelvic tilt, involving arm and leg movements once in the "pelvic tilt" position.
| Remember To: |
- continue breathing during the exercise
- maintain slow and controlled extremity movements
- keep low back pressed into floor throughout exercise
- keep pelvis in the "neutral" position throughout exercise
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Dead Bug - Arm
Position: On back with knees bent and arms at side.
Movement: First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly extend one arm above the head and return it back down to the side. Next, perform the same movement with the opposite arm. Perform a total of ___ repetitions*.
Repetitions and Sets: *See personalized exercise prescription sheet.
Dead Bug - Leg
Position: On back with knees bent and arms at side.
Movement - Leg Lift: First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly lift one foot approximately 6 inches off the floor, hold it for a count of ___ seconds*, then return it back to the floor. Next, perform the same movement with the opposite leg. Perform a total of ___ repetitions*.
Movement - Leg Extension: First, tighten the abdominal muscles and slightly squeeze the buttocks in order to press the small of the lower back into the floor and tilt the pelvis into a "neutral" position. Now, slowly extend one leg outwards until the knee is fully extended, and slowly return it back to the starting position. Next, perform the same movement with the opposite leg. Perform a total of ___ repetitions*.
Repetitions and Sets: *See personalized exercise prescription sheet.
3. Dead Bug - Arm and Leg
Position: On back with knees bent and arms at side.
Movement: This exercise is similar to the arm and leg movements described above, except with this exercise, alternate arm and leg movements occur simultaneously. For example, once in the "neutral" position as described above, the left arm is slowly extended overhead while at the same time the right leg is lifted (or extended) - then, at the same time the left arm returns to the starting position so to does the right leg. Next, repeat this movement, but with the opposite arm and leg. Perform a total of ___ repetitions*.
Repetitions and Sets: *See personalized exercise prescription sheet.
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