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

( Dead bug )

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Name of exercise  AROM hip/knee flx unsupported w/alt arms supine
Other names of exercise Dead bug
Description of exercise Dead bug exercise is a core strengthening exercise that targets the abdominal muscles and lower back. It involves lying on your back with your arms and legs raised in the air, mimicking the position of a dead bug. From this position, you engage your core and slowly lower your opposite arm and leg towards the ground while keeping your back pressed against the floor. This movement challenges your stability and balance, while also working your core muscles. It is a low-impact exercise that can be modified for different fitness levels and is often used in physical therapy to improve core strength and stability.
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 with legs straight, low back in neutral position.
  • Raise right leg and left arm off floor.
  • Slowly straighten right leg and lower left arm, while bringing left leg and right arm up.
  • Alternate as shown.
  • Arms and legs do not return to floor.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Quadriceps
    Category of Exercise __
    Type of Exercise __
    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 strength
  • Stabilizes spine
  • Increases balance and coordination
  • Reduces lower back pain
  • Enhances sports performance
  • Targets multiple muscle groups
  • Can be modified for all fitness levels
  • Improves posture
  • Increases muscle endurance
  • Can be done anywhere without equipment

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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 Dead bug exercise is a popular core strengthening exercise that involves lying on your back and moving your arms and legs in a controlled manner. While this exercise can be beneficial for many people, there are certain situations where it should be avoided.Firstly, if you have a history of back or neck injuries, it is important to avoid the Dead bug exercise as it can put strain on these areas and worsen your condition. Additionally, if you are pregnant, it is not recommended to perform this exercise as it can put pressure on your abdominal muscles and potentially harm your baby.Furthermore, if you are experiencing any pain or discomfort while performing the Dead bug exercise, it is best to stop and consult with a healthcare professional. It is always important to listen to your body and avoid any exercises that may cause harm.

    • Precautions

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

  • Maintain neutral spine without twisting or rotating hips. Move in smooth and controlled movements.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Diastasis recti
  • Scoliosis
  • Herniated disc

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    Frequently asked questions

     

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