Alternating dead bug exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Alternating dead bug )

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Name of exercise  AROM shld/hip alt supine
Other names of exercise Alternating dead bug
Description of exercise The alternating dead bug exercise is a core strengthening exercise that involves lying on your back with your arms and legs in the air, and alternating between extending opposite limbs while keeping your core engaged. This exercise targets the deep abdominal muscles, as well as the muscles in the lower back, hips, and shoulders. It helps improve stability, balance, and coordination, while also increasing overall core strength. To perform this exercise, you must maintain proper form and control throughout the movement, making it a low-impact and safe exercise for people of all fitness levels. It can be modified to suit individual needs and can be incorporated into any workout routine for a stronger and more stable core.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back.
  • Raise your arm, keeping elbow straight.
  • At the same time raise your opposite leg bending your hip and knee as much as possible.
  • Lower and repeat with opposite arm and leg.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee, Shoulder
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves core stability
  • Strengthens abdominal muscles
  • Enhances posture
  • Increases balance and coordination
  • Improves spinal mobility
  • Engages multiple muscle groups
  • Can be modified for all fitness levels
  • Improves breathing and lung capacity
  • Helps prevent lower back pain
  • Can be done anywhere with no equipment needed

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The alternating dead bug exercise should be avoided if you have any current or previous injuries to your lower back, neck, or shoulders. It should also be avoided if you are pregnant or have recently given birth. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and seek guidance from a qualified fitness professional. It is also not recommended for individuals with balance or coordination issues. If you have any other underlying health conditions or concerns, it is best to consult with a doctor before attempting this exercise. It is always important to listen to your body and avoid any exercises that may cause harm or aggravate existing conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Try to raise arm and leg together and lower arm and leg together in a uniform manner.

    • Helpful in Diseases

  • lower back pain
  • core weakness
  • scoliosis
  • herniated disc
  • spinal stenosis
  • postural imbalances
  • muscle imbalances
  • poor coordination
  • balance issues

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    Frequently asked questions

     

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