Dead Bug on the Roller
Supine (roller along the spine) · Trunk stability and coordination of the arms and legs
Trunk stability and coordination of the arms and legs
Position and focus
Supine (roller along the spine) · Trunk stability and coordination of the arms and legs
Starting position
Lie along the roller and reach both arms towards the ceiling. Lift both legs until the hips and knees are at right angles.
Movement phases
1. Set up
With your arms and legs lifted, keep your pelvis and chest stable on the roller.
2. Reach arm and leg
Breathing out, reach your right arm towards your head and your left leg diagonally downwards.
3. Hold the position
Stop within the range where your lower back does not arch and the roller does not rock.
4. Return to start
Bring the arm and leg back to the starting position. Repeat with the opposite arm and leg.
What to check yourself
Is the lower back arching? Is the roller rocking from side to side? Is the breath being held?
Coaching points for trainers
If it is too difficult, regress in this order: move only the legs or only the arms, then do it on the floor. The 3D view shows the right arm and left leg together.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. This is an unstable exercise. Until you are used to it, practise on the floor first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions