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Deadbug Exercise Variation

The deadbug is an exercise that I will commonly prescribe to clients if I am wanting them to work on spinal control whilst moving their limbs.  The aim is to maintain a controlled spinal position when lying on the floor and moving their arms/legs.  This exercise can be regressed to the point where one will move or slide their leg out on its own, or move their arm overhead.  As one progresses they can move opposing limbs.  The key with this is to ensure they control their spine, avoid any excess rotation through the trunk and maintain normal breathing patterns.  In the video below you will see another variation on the deadbug exercise where the individual is required to maintain control of the swiss ball.


This blog post was written by osteopath Heath Williams at Principle Four Osteopathy.  At Principle Four Osteopath we provide a range of services, including osteopathy manual therapy consultations, functional movement screening, exercise prescription, strength and conditioning and rehabilitation.

Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading osteopathy clinics.  Both clinics are equipped with training equipment so that we are able to get you actively involved and moving towards a better moving you.

Principle Four Osteopathy CBD clinic is located at 29 Somerset Place, Melbourne 3000.

Principle Four Osteopathy Docklands clinic is located at 717 Bourke St, Docklands, 3008.

Book an appointment online at www.principlefourosteopathy.com or call 03 9670 9290.