Скачать или смотреть Dead Bug | Beginner Core Stability, Abdominal Bracing & Spinal Support

About
The dead bug is a foundational core stability exercise used to train gentle abdominal bracing while maintaining a neutral, supported spine. Performed on the floor, it reduces load and balance demands, making it an ideal starting point for learning how to use the core to support movement rather than stiffen or grip. I often use this exercise as homecare to build core awareness and stability in a safe, controlled way.

Why this helps
Teaches effective abdominal bracing without flattening or over-arching the spine
Supports spinal stability during limb movement
Helps reduce excessive low-back movement or gripping patterns
Improves coordination between the core, pelvis, and ribcage
Builds a foundation for safer lifting, squatting, and daily movement
Especially helpful for people with low-back pain or poor core awareness

How to perform / key cues
Lie on your back with arms and legs lifted into tabletop
Let the ribs soften and stack over the pelvis
Gently brace the abdominals as if preparing to move, not to tense (Push belly button towards the floor)
Slowly lower the opposite arm and leg while keeping the spine stable
Move only as far as you can without arching or flattening the low back
Return to center with control and switch sides
Breathe steadily throughout the movement
Focus on control, not speed or range

What it trains
Deep abdominal support and core stability
Coordination between the core and limbs
Pelvic and ribcage control
Spinal stability during movement

Who this is for
Beginners learning core engagement
People with low-back pain or instability
Individuals who struggle to feel their core during exercise
Clients rebuilding strength after pain, injury, or inactivity
Anyone needing a low-load, supportive core exercise

How to use as homecare
Move slowly and with intention. Perform 2–4 sets of 10-12 controlled repetitions per side. This exercise works well as a warm-up, activation drill, or part of a core stability sequence.

Clinical note
This exercise is intended for general education and homecare support and does not replace individualized assessment or treatment. Stop if pain increases or the movement feels uncomfortable or unstable.

Fascia-focused movement
This exercise supports fascial health by maintaining gentle, sustained tension through the trunk while the limbs move independently. This encourages coordinated force transfer across the abdominal and spinal connective tissues, supporting tissue hydration, glide, and resilience while reducing reliance on rigid bracing or compensatory movement patterns.

About Stretch Therapy & Wellness
Stretch Therapy & Wellness is a fascia-focused massage therapy and movement practice based in Toronto. I specialize in helping people move better, reduce chronic tension, and build long-term resilience through fascia-informed manual therapy, corrective exercise, and nervous-system-aware movement education.

To learn more, book a session, or explore fascia-focused movement resources, visit stretchtherapyto.com or follow along on Instagram @stretch_therapy_toronto.

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