Dead Bug Exercises

Dead Bug - Arm

ex deadbug arms

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.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this website are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.

Dead Bug - Leg

ex deadbug leglift

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

ex deadbug armsandlegs

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.