MOVEMENT GUIDE / MAT
Dead bug
Keep ribs down while slowly extending the opposite arm and leg.
Target muscles
Abdominals, obliques and trunk stabilizers
Setup
Breathe normally, brace gently and maintain a stable trunk.
Perform the move
Keep ribs down while slowly extending the opposite arm and leg. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice resisting motion so the limbs can move with control.
Common mistake
Moving faster than you can control your trunk.
Alternative
Heel tap
Opens the publisher’s original page. Use your session’s written prescription for sets and repetitions.
Exercise within a comfortable range. Stop if a movement causes pain.
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