The Dead Bug is a popular and effective core stabilization exercise. And although it is done supine on the floor, it has a level of difficulty that may be underestimated.
When working with chronic pain clients, particularly those with lower back related issues, the many common versions of the Dead Bug may actually be too challenging. With the version we share below, the degree of difficulty can be self regulated. This means the individual has a degree of control over the intensity of the exercise by way of the force that they apply with the upper body.
With this control, the client/patient has the ability to choose a level of difficulty within their capacity and reduce the sense of threat of further hurting themselves. They will also be able to better assess their success or lack their off with fewer moving parts to the exercise..
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We thank Anthony Carey for contributing! Have a look at his great knowledge base and incredible experience at Function First.
Anthony Carey holds a Master's degree in biomechanics and athletic training and is the inventor of Reactive Training and the Core-Tex™. Anthony is recognized internationally as a leading expert in biomechanics, corrective exercise, functional anatomy and motor control.
Anthony was a presenter at GTC'17, our annual conference for movement professionals.
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