The Dead Bug Exercise - The Key to Core Strength and Back Relief

Southern California University of Health Sciences

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When dealing with lower back pain, it's important to remember that some of the simplest movements can be the key to relieving that pain. In this video, one of our Doctor of Chiropractic professors, Dr. Nathan M Sermeno, DC, DACBSP, shows how the Dead Bug movement can play a big role in getting you out of pain. This exercise requires no equipment and can be done in your home in just 2 minutes. As you feel comfortable, you can move up in duration.
This exercise is set up for general back pain or strained muscle. The Dead Bug exercise help alleviate tension in the lower back and activates your abs, also known as your core. Strengthening those muscles is key to helping that pain and improving your posture. Through daily stretches and exercises, your pain will lower over time.
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Опубликовано:

17 янв 2023

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Комментарии : 67

@robinjanashak3462 27 дней назад

Great core exercise without straining my neck. I need to strengthen my core to better support my lower back that has 3 bulging discs that I’m working on healing. Thank you!!

@Firefitty Год назад

Thank You Dr. See Mano I will add this excersize to my workout routine

@scuhs Год назад

Great to hear!

@risk5riskmks93 4 месяца назад

This bug isn’t dead, it’s just stuck on its back.

@theophila214 3 месяца назад

Lol, I was just thinking about that. The "stuck on its back" bug.

@donlitt 4 месяца назад

I learned a variation of this called the dead cockroach, but I’ve added this into my McGill big 3 routine and my core and back are getting stronger

@bigelweez 19 дней назад

Do you press your back down to the ground or keep it neutral?

@rodrigo13121962 4 месяца назад

Thank you

@mshalls7614 4 месяца назад

Good stuff. Thank you

@borgullet3376 4 месяца назад

technically speaking that would be " the dying bug " lol jkg - Thank You for this example as it is the first time I've seen this done with the arm & leg movement.

@profahrer5160 8 месяцев назад

It really helps 🤙⭐️

@loyal4theway159 8 месяцев назад

great exercise

@andreakrueger7851 4 месяца назад

In yoga, this exercise is called Ananda Balasana or Happy Baby Pose.

@lilyofthevally666 26 дней назад

happy baby is sth else

@neilbeech4093 3 месяца назад

thanks you

@johnmifsud2698 Год назад

Missed a very important point about how the back has to be pressing against the floor or table. My visceral therapist showed me how to do this properly.

@scuhs Год назад

Hello, @johnmifsud2698 thanks for the comment! That is wonderful that your therapist pointed that out to you! It is important to note that our page is for educational purposes and the content we show is at a high level. Any specific instruction is best delivered to a patient in-person while under the direct supervision of a qualified therapist or Healthcare provider. This would ensure that the patient isn't pushing too hard or doing something else that might not be beneficial to their posture or position while executing the movement. Thanks!

@geonr6617 8 месяцев назад

@@scuhscock sucker, just say thank you and good point

@lt8499 5 месяцев назад

I prefer the neutral spine. Forcing a flat back is problematic.

@rishrialto271 5 месяцев назад

Hi @@lt8499in what way is it problematic? Thanks.

@lesliespann6420 4 месяца назад

I respectfully disagree with making a blanket statement about the position of the spine in this exercise. Every body has different needs and limitations. Maintaining a neutral spine works best for my back condition.

@jayross2628 3 месяца назад

Great exercise, perfectly demonstrated and explained.

@vister6757 4 месяца назад

Do you have a similar exercise for people with limited legs mobility (due to polio) to strengthen core muscles?

@rommelmartinez5492 10 месяцев назад

Can it be done with the leg more straight rather than bent as it goes down?

@thangknowa3288 4 месяца назад

Makes sense to me.

@hanomazom9670 4 месяца назад

I hate the dead bug but i need to do it to stabilize by body.. thanks for your vid.... it's tough, i bet i will be red like lobster, but im gonna try, i promise! ❤

@miket2916 4 месяца назад

Is there a progression for this? Easier level(s)?... and then maybe also an advanced/harder version?

@murdockonrad 3 месяца назад

Great job but why did you stop there? You could have demonstrated him in action at length, couldn't you have? The explanation was perfect but the implementation?

@gregryan3252 4 месяца назад

This was one of those exercises the DI's used when I was in the Army to smoke us whenever they got board and wanted a laugh. We called it the dying cockroach and believe me you felt like you were dying.

@Jackied76 3 месяца назад

I remember doing these in basic yeeeassrrrsssss ago

@roberthamilton3197 4 месяца назад

So is the deadbug same as an upsidedown bird dog or are you working different muscles? The deadbug looks like it's easier to maintain horizontal hips because your laying on your back, where in bird dog your hip rotates when you lift your leg and needs to be corrected.

@user-zr3st1hy1q 2 месяца назад

Please tell me frm the beginning I have down spinal cord pain can't walk without help ❤

@yayoineko 8 месяцев назад

As you get stronger, is it okay to add light velcro weights?

@Jay-og4yb 5 месяцев назад

Duh

@joaodemedeirosneto8703 Год назад

Hi, should it be done everyday ? How long?. Have a nice day. 😊

@scuhs 11 месяцев назад

Hello! Generally speaking, this exercise can be done every day, the important thing is to do it for as long, or as many reps as you can tolerate, and perform well within a 1 to 2 minute period.

@alnassarxo 9 месяцев назад

Hey! Just wondering, does this help with flares ribs? Thank you

@michaelhansen9403 8 месяцев назад

I think that has more to do with transverse abdominals and re training the brain to engage them while breathing. Maybe a place ? Good luck 🤙🏼

@alnassarxo 8 месяцев назад

@michaelhansen9403 Thanks, bit do you happen to know how to get rid of rib flares?

@Frigger20 3 месяца назад

It’s great for people with normal weight. My legs weigh at least 30 pct more than slim folks’. Therefore, dead bug difficulty is mechanically multiplied. Why does this still get pushed for Everyone ? Makes me sooo angry ! It wakes up the trauma of gym classes 50 years ago. Any alternatives to dead bug for (still)overweight folks ? I’m very committed to my exercises, very disciplined, also doing more and longer than instructed but this dead bug makes me want to stop it all the same minute I start. How can an exercise work when one can’t do it because of weight ?

@tylercunningham4311 4 месяца назад

I straighten my leg as it comes down to the ground. Is that okay?

@farrider3339 4 месяца назад

Me do that too. SIJ on the right is klicking when leg straight down

@peterpiper5300 11 месяцев назад

can this create definition in the abs?

@scuhs 11 месяцев назад

Hi! Great question! Although the dead bug exercise can certainly help to tone and tighten the muscles of the abdominal wall, it is not designed to create definition in the rectus abdominis muscles. The dead bug's main job is to promote muscle stability through increasing endurance, strength, and coordination. Hope this helps!

@richardando7081 4 месяца назад

Practice what you preach.

@Scott_396 4 месяца назад

And getting attacked give em the ol dead bug

@brunokrisgeorgeton4482 4 месяца назад

That doctor’s core looks soft …. Like mine.😂😂😂

@dalegribble60 4 месяца назад

You know the old saying..."those that can, do...those that can't, teach."

@eagle-eye29 4 месяца назад

Very hard on the back. It wrecked me even with my back pressed down. If your core isn’t strong to begin with don’t do this.

@sojournern 4 месяца назад

But I just don't understand why we have to lay on and kill the bug.

@annetterielly3154 4 месяца назад

Ha ha. Good one.

@MissJen-78 4 месяца назад

Dying bug?

@Tight--LiNeZ Месяц назад

I guess it's a case of "do as I say, not as I do", with this guy. Or maybe it's like people who make burgers all day, don't go home and make themselves one. I just don't get how a health science practitioner can have bod worse than my 70-year-old beer drinking Dad. People would take him even more seriously if he was even a tiny bit in shape. Next he'll be giving hair car tips. Bizarre...

@henkvrieling9586 4 месяца назад

Unnecessary annoying music

@sylvialenz84 4 месяца назад

Why is the teacher overweight?? 😮

@user-hy7cg9jg5r 4 месяца назад

That's the worst possible exercise, short of deadlifting, if you have SI joint pain or any sort of lumbar injury. The WORST. Because it compresses the spinal column in the lumbar and sacral area.

@stephanieilluzzi7355 4 месяца назад

Hi, I’m interested in your critique. Can you please explain further how this exercise would compress the spinal column is one is lying on the floor? Thank you!

@ImprovingAbility 4 месяца назад

@@stephanieilluzzi7355 I wouldn't recommend this exercise either, but I also wouldn't say that it's the WORST. I can think of dozens of exercises that would be way worse (for example weighted ball throwing from a twisted lunge position). But to chime in on that question: in this video, when the legs are lifted then the lower back might be rounded, loaded with weight, and pressed to the floor (flexion). If there's already structural damage, a flexion-intolerant back, disc delamination or facet joint instability etc then this could potentially lead to further exacerbating that condition. Unfortunately the added damage can happen immediately, but the pain onset might not happen until the next morning. Lots to say, so little space and time. Do move, with care, your brain, and stay safe everyone!