Deadbug Exercise Variations

In the image below you will see one of Principle Four Osteopathy clients demonstrating a modified deadbug.  The deadbug is an exercise that involves the individual lying on the ground on their back with knees bent (feet on the floor) or with legs raised (knees stacked on top of the hips and tibia/feet parallel to the ground) and hand facing towards the ceiling stacked over the shoulder.  One is asked to maintain a neutral spine position (avoiding excessive flexion or extension of the lumbar spine) as they move one or two limbs (upper body or lower body).  The goal is to maintain a controlled trunk position whilst moving the limbs.   Below are some of the variations that can be performed with this exercise

  • Start position & stability – lying on the floor provides stability.  Ones stability can be challenged by lying on a foam roller (length ways).
  • Load – this is largely prescribed as a body weight exercise.  Changing the lever length i.e. bent knee to straight leg with leg lowers can increase load requirements through the lower limb and torso.
  • Range of motion – changing the degree of movement ones arm or leg moves through can increase the challenge of this exercise and physical demand on the body.
  • Limb movement – changing ones limb movement i.e. from single arm or leg to contralateral arm or leg or same side arm or leg increases the cognitive demand and coordination requirements on the individual
  • Sets/Reps/Speed – think time under tension for this exercise as it is largely a strength endurance exercise.
  • External loads – external loads can be added through the use of a theraband or external weight for the upper limb.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.