Wall Bug & Dead Bug Progression - Kinetic U Exercise Series
Вставка
- Опубліковано 25 бер 2015
- Kinetic U Exercise Series - Wall Bug & Dead Bug Progression
Transcription:
"Hey, guys. Welcome back to Kinetic U. Now we're going to introduce the Wall Bug. Let me show you the progressions to that, the Full Dead Bug, and then even the Dead Bug on a foam roller. So, let's get to it.
So next, you're going to lay on your back with your head about two to three inches away from the wall. From there, you're going to take your hands, you're going to place them right above the shoulders, and the knees up, right above the hips. So, you have a 90-degree angle right here, and a 90-degree angle at the knees.
From there, you're going to automatically facilitate the anterior core by pressing into the wall. From there, it's essential that you keep the rib cage down. Set the ribcage before you proceed into moving the leg. So, you're going to be here. Press, rib cage down, and then, exhale and extend the leg. Just like that.
Now, if that's too challenging, you can keep the knee bent, and touch your heel to the floor. Again, it's vital to keep that rib cage down the entire time. Don't hold your breath. Keep breathing, in through the nose and out through the mouth.
When you're ready to advance, you're going to scoot away from the wall. And get into the Full Dead Bug position, with the hands above the shoulders, and the knees above the hips, at a 90-degree angle here, and a 90-degree angle right there. From there, set the rib cage down, and exhale.
Now, if this becomes easy, you can always add a full breath while you're holding the extended position. So, as you're exhaling when you go out, keep the rib cage down. You can always add that full breath, from the belly, in through the nose, out through the mouth, and then return.
Now, the progression after that is with the foam roller. Thank you, Nate. You're going to lie, your spine along the roller, with your head and your tailbone in contact. From there, you're going to have your fingertips on the ground, your toes on the ground, and the knee up in the same position.
Now, if you have the shoulder mobility, try to touch the thumb to the floor, while still keeping that rib cage down. You never want to bring the heel down towards the ground, kind of throwing your hip in the extension and possibly your lower back in the extension. So, don't worry about bringing your heel all the way to the ground, though you're more than welcome to try and touch the thumbs to the floor, as long as you're able to maintain stability through that core.
It's an amazing exercise. It's one of the best. Have fun with it, and be kinetic."
Instructor: Sean Masters of Kinetic Sports Rehab
www.kineticsportsrehab.com
www.kineticsportsrehab.com/functional-rehabilitation-seattle
By keeping the ribcage down should this lead to maintaining a posterior pelvic tilt throughout the exercise? Thanks for the helpful videos!
Clint, that is a great question! The goal of pulling the ribcage down is to facilitate core activation. I coach spinal neutral throughout the entire movement. So, this should not put you into a posterior pelvic tilt. You should be able to breath in these positions without a relative breakdown in core stability or spinal neutrality! - Dr. Joe
How to "set the ribcage down"? Do I curl my back like how I hunch sometimes when standing? Also how hard do i need to push the wall?
Great question! Focus on setting the rib cage down through contracting your abs; not by rocking the pelvis back. This might take some time a lot of practice. It's OK! Just keep working on it. You can practice like you are blowing up a balloon with one breath (pursed lips). This should help you assume a proper rib cage position. As for pressing into the wall -- press hard enough to help activate you abs, but not hard enough as to not actually move the wall :)
How do I time my breathing during this exercise? Do I breathe everytime a leg comes down to the very bottom
You can't truly own the exercise until you can breathe during it. I would recommend inhaling / exhaling as you extend the leg.
Do I breath in when I go down and extend the arm and leg and breath out when I bring my arm and leg back up into the starting position? Or the opposite?
Great question. Ideally, you should be able to inhale/exhale comfortably at any part of the movement. Sometimes it gets confusing when trying to exhale at a certain part of the motion (i.e. bring arm and legs out and trying to exhale). What I would do is maintain a comfortable breathing rhythm with a strong core when getting into position. Once there, take a full breath in and out. At the end of the exhale, return back to start. Hope that helps! - Sean Masters
What is the recommended time to do this if I explained myself good enough
Great question! As long as you can maintain proper form and preserve a comfortable breathing rhythm, I would perform the exercise until core fatigue. Hope that helps! #bekinetic
Thx!