Project Description

Dead bug

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Dead bug

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Are you pregnant or just had a baby? Have you got acute back pain or even keep getting flare ups? Do you want to, or have you been told to strengthen your core and don’t know where to start?

Learning how to do a dead bug is a great place to start!

This exercise will help you improve your pelvic stability, activate your deep abdominal muscles, and help you learn how to differentiate the movement between your hips, pelvis and lower spine. Perfect for creating a strong base!

Top tips

  1. Understand your neutral!
    If you can feel your way through a good quality pelvic clock without it hurting your back, you can start to feel where your ‘neutral spine’ is. Remember, this is a fluid concept and changes depending on the position you are in.
  2. Find your heavy parts.
    Find the heaviness in the back of your head, ribs and tail bone. Then, instead of concentrating on the front, see whether you can keep the weight in these areas the same. This will help to tell you whether you are forcing yourself to imprint your spine, or increasing the arch.
  3. It’s all in the hips!
    This movement is about hip extension! Try to avoid simply bending the knee to tap the toe to the floor. Instead, keep the bend at the knee the same and move from your thigh bone.
  4. Can you hold a conversation?
    To know if you are bracing it is not just about are you breathing…although this definitely helps! Can you hold a conversation without your voice sounding strained? Do you feel tension building up in your neck? Are you gripping with your arms? All these things can contribute to bracing. If the answer is yes to any of these, reduce your range and focus on quality!

Education is key

These exercises are designed for us to give to our clients. If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask please link to a contact form which opens in the same page. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!

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