Dead Bug Exercise | Core Stability and Low Back Protection
The Dead Bug exercise is one of the most effective core training movements for building deep abdominal strength and protecting the spine. This controlled exercise teaches body awareness, breathing mechanics, and movement coordination. It is a staple in chiropractic care and physical therapy because it provides core stability without strain on the back. The Dead Bug is especially beneficial for patients recovering from low back pain or seeking to improve their posture. Read more about core training benefits at the American Council on Exercise.
How to Perform the Dead Bug:
- Start by lying on your back. Flatten your lower back against the ground, ensuring it’s smashed down before you begin.
- Lift your legs into a 90/90 position—knees bent at 90 degrees, ankles close together, and knees slightly apart. Flex your feet.
- Extend your arms over your chest with palms facing each other, maintaining rib-to-pelvis tension and deep diaphragm breathing.
- Start simple: alternate moving just your arms overhead, one at a time, returning to neutral.
- Progress by adding the legs: slowly lower one heel toward the floor while keeping your lower back flat, then alternate sides.
- For advanced progression, move the opposite arm and the opposite leg simultaneously, extending slowly and breathing deeply.
- Focus on inhaling during extension and exhaling as you return to neutral, maintaining control and stability.
Why Use this Exercise
Practicing this movement helps develop core control, supports good posture, and reduces the risk of injury. It pairs well with other DNS-based exercises, including the 3 Month Supine and 3 Month Prone positions, and is an excellent addition to any rehabilitation program.
Life in Motion Chiropractic, located at 27620 Five Mile Road, Livonia, MI 48154, offers chiropractic adjustments, soft tissue therapy, and rehab exercises for patients from Livonia, Redford, Westland, and Farmington Hills. Free parking is available, and appointments can be easily scheduled online at lifeinmotionlivonia.com/appointments. Contact us today to learn more about incorporating core stability exercises into your care plan.
