{"id":78080,"date":"2020-10-07T20:02:25","date_gmt":"2020-10-07T20:02:25","guid":{"rendered":"https:\/\/backintelligence.com\/?p=78080"},"modified":"2020-10-08T19:29:12","modified_gmt":"2020-10-08T19:29:12","slug":"dead-bug-core-exercise","status":"publish","type":"post","link":"https:\/\/backintelligence.com\/dead-bug-core-exercise\/","title":{"rendered":"Dead Bug Core Exercise &#8211; 3 Progressions"},"content":{"rendered":"<p>Research shows that strengthening the core can help alleviate back pain. In this video, we will go over <strong>Dr. Oliver\u2019s favorite core exercise<\/strong> that he uses with all of his patients.<!--more--><\/p>\n<p style=\"text-align: left;\"><iframe src=\"https:\/\/www.youtube.com\/embed\/8my1MTa0CWw\" width=\"720\" height=\"405\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<h2>Defining \u201cThe Core:\u201d<\/h2>\n<ul>\n<li>The core makes up dozens of tiny inner muscles &#8211; not just the abs!<\/li>\n<li>These muscles are supposed to work as a stable platform to allow the legs and arms to move freely.<\/li>\n<li>Your core helps to stabilize your low back and hips, to prevent injuries.<\/li>\n<\/ul>\n<div class=\"su-note\"  style=\"border-color:#d0d0d0;border-radius:5px;-moz-border-radius:5px;-webkit-border-radius:5px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#eaeaea;border-color:#ffffff;color:#333333;border-radius:5px;-moz-border-radius:5px;-webkit-border-radius:5px;\">\n<h3>Things to keep in mind when doing the Dead bug exercise and its progressions:<\/h3>\n<ul>\n<li>Move slowly and under control.<\/li>\n<li>If you feel a strain in your back, move to an easier progression.<\/li>\n<li>You should feel your abdominal and pelvic muscles working.<\/li>\n<li>Brace (Contract) your abs and core muscles throughout the exercise.<\/li>\n<li>Keep breathing throughout this exercise.<\/li>\n<li>If you work on one progression for a few days, and you feel controlled, with no strain on your back &#8211; move to the next progression.<\/li>\n<li>Don&#8217;t bend or flex the spine when doing \u201ccore exercises\u201d (which is why sit-ups are not typically recommended in a rehabilitative setting).<\/li>\n<\/ul>\n<\/div><\/div>\n<h2>Dead Bug Exercise &#8211; Legs Only<\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-78090\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Legs-Only.png\" alt=\"Dead Bug Exercise - Legs Only\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Legs-Only.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Legs-Only-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ol>\n<li>Start by lying on your back, with your knees bent and feet flat<\/li>\n<li>Find a neutral spine:\n<ol style=\"list-style-type: lower-alpha;\">\n<li>Tuck pelvis.<\/li>\n<li>An \u201canterior tilt\u201d lifts the low back off of the floor.<\/li>\n<li>A \u201cposterior tilt\u201d flattens the back to the floor.<\/li>\n<li>Find the in-between position by placing your hand under your back to feel the floor and your hand. This is about neutral.<\/li>\n<\/ol>\n<\/li>\n<li>Tighten your abdominal muscles. This can be done by imagining as if someone was about to punch you in the stomach. Do not clench so hard that you are holding your breath. You should maintain normal breathing during this exercise.<\/li>\n<li>Maintain this spinal and pelvic position for the duration of the exercise.<\/li>\n<li>Slowly lift one leg at a time until your hips and knees are bent to 90 degrees.<\/li>\n<li>Slowly extend one leg and return.<\/li>\n<li>Extend the other leg and return.<\/li>\n<li>Alternate legs for a total of 10 repetitions (5 each leg) &#8211; This is 1 set.<\/li>\n<li>Rest.<\/li>\n<li>Repeat 3 sets total.<\/li>\n<\/ol>\n<p><em><strong>Tips:<\/strong><\/em><\/p>\n<ul>\n<li>This is not a \u201cbicycle\u201d exercise. You are moving slowly and with control. Your abdominals and hips should stay solid.<\/li>\n<li>Your back should not arch off of the floor.<\/li>\n<li>If this is too difficult or if you feel a strain in your back try:\n<ul>\n<li>Only extending your legs halfway.<\/li>\n<li>Doing 5 reps on one leg and then 5 reps on the other- do not alternate.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2>Dead Bug Exercise &#8211; Arms and Legs<\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-78091\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Arms-and-Legs.png\" alt=\"Dead Bug Exercise - Arms and Legs\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Arms-and-Legs.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Arms-and-Legs-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ol>\n<li>Use the same set up as the previous exercise<\/li>\n<li>Add on the arms by raising your arms straight up towards the ceiling.<\/li>\n<li>As you extend one leg, extend the opposite arm.<\/li>\n<li>Go slowly and practice- this one can be tricky!<\/li>\n<li>Perform a total of 10 repetitions (5 on each leg). This is 1 set.<\/li>\n<li>Rest.<\/li>\n<li>Perform a total of 3 sets.<\/li>\n<\/ol>\n<p><em><strong>Tips:<\/strong><\/em><\/p>\n<p>If this is too difficult, or if you feel a strain on your back:<\/p>\n<ul>\n<li>Do not let your back arch off of the floor.<\/li>\n<li>Only move your arms and legs a quarter, or a half of the way.<\/li>\n<li>Progress when you feel controlled and no strain.<\/li>\n<li>Don\u2019t forget to continue breathing.<\/li>\n<\/ul>\n<h2>Dead Bug Exercise &#8211; Add Resistance<\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-78092\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Add-Resistance.png\" alt=\"Dead Bug Exercise - Add Resistance\" width=\"740\" height=\"387\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Add-Resistance.png 740w, https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Exercise-Add-Resistance-300x157.png 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/p>\n<ol>\n<li>This is the same exercise as the second progression, but with weights.<\/li>\n<li>Add light dumbbells to arms and\/or add ankle weights to legs (or heavier shoes).<\/li>\n<li>Move through 3 sets of 10.<\/li>\n<\/ol>\n<p><em><strong>Tips:<\/strong><\/em><\/p>\n<p>If this is too difficult, or if you feel a strain on your back:<\/p>\n<ul>\n<li>Do not let your back arch off of the floor.<\/li>\n<li>Only move your arms and legs a quarter, or a half of the way.<\/li>\n<li>Progress when you feel controlled and no strain.<\/li>\n<li>Don\u2019t forget to continue breathing.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Research shows that strengthening the core can help alleviate back pain. In this video, we will go over Dr. Oliver\u2019s favorite core exercise that he uses with all of his patients.<\/p>\n","protected":false},"author":6,"featured_media":78084,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1318],"tags":[],"class_list":{"0":"post-78080","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-core","8":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dead Bug Core Exercise - Protect your low back with this<\/title>\n<meta name=\"description\" content=\"Dead bug core exercise is one of the most effective core exercises and is perfect for protecting your low back by providing stability.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/backintelligence.com\/dead-bug-core-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dead Bug Core Exercise - Protect your low back with this\" \/>\n<meta property=\"og:description\" content=\"Dead bug core exercise is one of the most effective core exercises and is perfect for protecting your low back by providing stability.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/backintelligence.com\/dead-bug-core-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"Back Intelligence (Creators of PostureFlow App)\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-07T20:02:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-10-08T19:29:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2020\/10\/Dead-Bug-Core-Exercise.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"387\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr. David Oliver, DC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. David Oliver, DC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/backintelligence.com\\\/dead-bug-core-exercise\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/backintelligence.com\\\/dead-bug-core-exercise\\\/\"},\"author\":{\"name\":\"Dr. David Oliver, DC\",\"@id\":\"https:\\\/\\\/backintelligence.com\\\/#\\\/schema\\\/person\\\/3268d827fef88b7ca3e5b25f3642e784\"},\"headline\":\"Dead Bug Core Exercise &#8211; 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