The Dead Bug Exercise - The Key to Core Strength and Back Relief
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- Опубліковано 17 січ 2023
- When dealing with lower back pain, it's important to remember that some of the simplest movements can be the key to relieving that pain. In this video, one of our Doctor of Chiropractic professors, Dr. Nathan M Sermeno, DC, DACBSP, shows how the Dead Bug movement can play a big role in getting you out of pain. This exercise requires no equipment and can be done in your home in just 2 minutes. As you feel comfortable, you can move up in duration.
This exercise is set up for general back pain or strained muscle. The Dead Bug exercise help alleviate tension in the lower back and activates your abs, also known as your core. Strengthening those muscles is key to helping that pain and improving your posture. Through daily stretches and exercises, your pain will lower over time.
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Thank you
Thank You Dr. See Mano I will add this excersize to my workout routine
Great to hear!
Good stuff. Thank you
great exercise
In yoga, this exercise is called Ananda Balasana or Happy Baby Pose.
It really helps 🤙⭐️
I learned a variation of this called the dead cockroach, but I’ve added this into my McGill big 3 routine and my core and back are getting stronger
thanks you
Great exercise, perfectly demonstrated and explained.
Do you have a similar exercise for people with limited legs mobility (due to polio) to strengthen core muscles?
technically speaking that would be " the dying bug " lol jkg - Thank You for this example
as it is the first time I've seen this done with the arm & leg movement.
Makes sense to me.
Can it be done with the leg more straight rather than bent as it goes down?
Is there a progression for this? Easier level(s)?... and then maybe also an advanced/harder version?
So is the deadbug same as an upsidedown bird dog or are you working different muscles? The deadbug looks like it's easier to maintain horizontal hips because your laying on your back, where in bird dog your hip rotates when you lift your leg and needs to be corrected.
Please tell me frm the beginning I have down spinal cord pain can't walk without help ❤
Missed a very important point about how the back has to be pressing against the floor or table. My visceral therapist showed me how to do this properly.
Hello, @johnmifsud2698 thanks for the comment! That is wonderful that your therapist pointed that out to you! It is important to note that our page is for educational purposes and the content we show is at a high level. Any specific instruction is best delivered to a patient in-person while under the direct supervision of a qualified therapist or Healthcare provider. This would ensure that the patient isn't pushing too hard or doing something else that might not be beneficial to their posture or position while executing the movement. Thanks!
@@scuhscock sucker, just say thank you and good point
I prefer the neutral spine. Forcing a flat back is problematic.
Hi @@lt8499in what way is it problematic? Thanks.
I respectfully disagree with making a blanket statement about the position of the spine in this exercise. Every body has different needs and limitations. Maintaining a neutral spine works best for my back condition.
This bug isn’t dead, it’s just stuck on its back.
Lol, I was just thinking about that. The "stuck on its back" bug.
As you get stronger, is it okay to add light velcro weights?
Duh
I hate the dead bug but i need to do it to stabilize by body.. thanks for your vid.... it's tough, i bet i will be red like lobster, but im gonna try, i promise! ❤
Hi, should it be done everyday ? How long?. Have a nice day. 😊
Hello!
Generally speaking, this exercise can be done every day, the important thing is to do it for as long, or as many reps as you can tolerate, and perform well within a 1 to 2 minute period.
Hey! Just wondering, does this help with flares ribs? Thank you
I think that has more to do with transverse abdominals and re training the brain to engage them while breathing. Maybe a place ? Good luck 🤙🏼
@michaelhansen9403 Thanks, bit do you happen to know how to get rid of rib flares?
It’s great for people with normal weight. My legs weigh at least 30 pct more than slim folks’. Therefore, dead bug difficulty is mechanically multiplied. Why does this still get pushed for Everyone ? Makes me sooo angry ! It wakes up the trauma of gym classes 50 years ago. Any alternatives to dead bug for (still)overweight folks ? I’m very committed to my exercises, very disciplined, also doing more and longer than instructed but this dead bug makes me want to stop it all the same minute I start. How can an exercise work when one can’t do it because of weight ?
I straighten my leg as it comes down to the ground. Is that okay?
Me do that too. SIJ on the right is klicking when leg straight down
can this create definition in the abs?
Hi! Great question! Although the dead bug exercise can certainly help to tone and tighten the muscles of the abdominal wall, it is not designed to create definition in the rectus abdominis muscles. The dead bug's main job is to promote muscle stability through increasing endurance, strength, and coordination. Hope this helps!
Practice what you preach.
Great job but why did you stop there? You could have demonstrated him in action at length, couldn't you have? The explanation was perfect but the implementation?
And getting attacked give em the ol dead bug
But I just don't understand why we have to lay on and kill the bug.
Ha ha. Good one.
This was one of those exercises the DI's used when I was in the Army to smoke us whenever they got board and wanted a laugh. We called it the dying cockroach and believe me you felt like you were dying.
I remember doing these in basic yeeeassrrrsssss ago
That doctor’s core looks soft …. Like mine.😂😂😂
You know the old saying..."those that can, do...those that can't, teach."
Very hard on the back. It wrecked me even with my back pressed down. If your core isn’t strong to begin with don’t do this.
Dying bug?
Unnecessary annoying music
Why is the teacher overweight?? 😮
That's the worst possible exercise, short of deadlifting, if you have SI joint pain or any sort of lumbar injury.
The WORST.
Because it compresses the spinal column in the lumbar and sacral area.
Hi, I’m interested in your critique. Can you please explain further how this exercise would compress the spinal column is one is lying on the floor? Thank you!
@@stephanieilluzzi7355 I wouldn't recommend this exercise either, but I also wouldn't say that it's the WORST. I can think of dozens of exercises that would be way worse (for example weighted ball throwing from a twisted lunge position). But to chime in on that question: in this video, when the legs are lifted then the lower back might be rounded, loaded with weight, and pressed to the floor (flexion). If there's already structural damage, a flexion-intolerant back, disc delamination or facet joint instability etc then this could potentially lead to further exacerbating that condition. Unfortunately the added damage can happen immediately, but the pain onset might not happen until the next morning. Lots to say, so little space and time. Do move, with care, your brain, and stay safe everyone!
🪙 Golden 🪳 Qigong ☯️