Therapeutic exercise
Dead Bug
Open-chain core stabilization exercise. Trains dissociation between the limbs and the trunk while maintaining a neutral spine — the natural progression between pelvic tilts and bird dog.
How to perform
- Starting position. Lie on your back with arms extended toward the ceiling and knees bent at 90° (tabletop position).
- Step 2. Engage the core and lightly press the low back into the floor.
- Step 3. Slowly extend one arm backward and the opposite leg forward, keeping the low back pressed to the floor.
- Return. Return with control and alternate sides.
When not to perform
- Acute low back pain preventing supine
- Inability to keep the low back stable
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Pelvic Tilt
Gently activates the deep abdominal muscles through a pelvic tilt. Relieves low-back tension and retrains motor control of the deep stabilizers — one of the foundations of chronic mechanical low-back-pain rehabilitation.
Pallof Press (Core Anti-Rotation)
Anti-rotational core stabilization exercise against lateral elastic resistance. Trains the core's capacity to resist trunk rotation — a functional pattern essential for preventing injuries in dynamic activities and rotational sports.
Transversus Abdominis Activation (Drawing-In)
Isolated motor activation of the transversus abdominis, the deep stabilizing muscle of the lumbar spine. The foundational motor-reeducation exercise — fundamental in core instability, sacroiliac dysfunction, and postpartum abdominal diastasis.