Do you deadbug?
The deadbug is one of my favorite core exercises. First and foremost it can help stabilize and strengthen your spine, core, and back. Secondly it can also prevent lower back pain which is one of the biggest issues overall in general population. Thirdly it can help improve your balance, coordination, and posture.
Here is how to do a deadbug:
1.) Lie on your back with knees bent and feet flat on the floor and about 1 foot in front of your hips. Let arms rest comfortably at your sides.
2.) Press your lower back and shoulders into the floor. Be mindful of your shoulders (keep them down and away from your ears).
3.) Lift your arms, elbows should be above shoulders, and hands should face towards each other.
4.) Lift your legs and align your knees directly over hips.
5.) Exhale and slowly lower your right arm and left leg at the same time. Stop just before they reach the floor.
6.) Inhale and bring them to the starting position. Repeat on other side.
The deadbug is an excellent exercise for promoting total core stability while improving contra-lateral limb engagement. This basically means the exercise helps teach you to effectively move opposing limbs in tandem while keeping your core stable and your back protected.
This is important in sports like tennis or basketball. It is crucial that athletes need to extend opposing limbs as they jump, stretch, or reach for the ball. A strong stable core makes these types of movements possible. Although, it’s not just athletes who need this type of back-protecting core stabilization. We all fall off balance at times. Have you accidentally tripped on a rough sidewalk or been knocked off balance after bumping into a misplaced chair? It doesn’t take much to lose control of your core.
If you’re interested in learning more about core stabilization during weightlifting exercises look into something called the “Valsalva maneuver”. This is extremely important in injury prevention when lifting heavier weights!
As always thank you for reading and let me know if there’s anything I can do for you!
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