THE DEAD BUG EXERCISE
Is your lower back feeling really tight after spending hours working from home or simply after completing your regular workout routine?
If this sounds familiar to you then you must be experiencing a movement compensation with your lower back muscles that generates the pain.
A great way to correct this is by incorporating the "dead bug" exercise in your routine which will help you to build core strength and stabilization. Dead bug is a great corrective movement to ease your lower back by stretching and strengthening the stabilizing muscles of the hips, core and spine and reducing the discomfort in your lower back. By increasing your core strength you will reduce muscle compensation and move pain free.
But, how do I do the "dead bug" exercise?
You can start with the basic version by just lying down on your back with straight arms and hands above your chest, legs bent at 90 degrees and engaging your core muscles by pushing your lower back into the floor and holding this position for about 30 secs (see the picture above). While you are holding this position, keep a steady breath inhaling deeply through your nose and exhaling slowly and completely through your mouth without losing the contraction of your core muscles. Repeat at least 3 times.
Once you have mastered this exercise, you can progress it for more challenge variations by incorporating motion.
Progression 1 (Arm and Leg Extension / Same Side)
On your next inhale, slowly and at the same time lower your right arm and right leg until they are parallel to the ground and hold for one breath, then return the limbs back to the starting position on the exhale and alternate with the left arm and leg. Continue for 30 secs to a minute and repeat at least 3 sets. (See the pic below)
Progression 2 (Arm and Leg Extension / Opposite Side)
The next progression involves lowering the opposite arm and leg until they are parallel to the ground and hold for one breath, then return the limbs back to the starting position on the exhale and alternate with the opposite leg and arm. Continue for 30 secs to a minute and repeat for at least 3 times. (See the pic below)
When you do the "dead bug" exercise, take in in consideration the following:
- Don't hold your breath
- Wether you are performing the basic dead bug or the progression ones, don't arch the lower back, instead push it against the floor while you hold the position and while you extend arms and legs.
- Don't move too fast. Remember that you control your body movement, the movement doesn't control you.
- Don't progress too fast. Allow you to master one variation before adding more complexity.
