Dead Bug on the Roller | Foam roller exercise in 3D
Dead Bug on the Roller: supine (roller along the spine), trunk stability and coordination of the arms and legs. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
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Position and focus
Supine (roller along the spine) · Trunk stability and coordination of the arms and legs
Trunk stability and coordination of the arms and legs
Starting position
Lie along the roller and reach both arms towards the ceiling. Lift both legs until the hips and knees are at right angles.
Movement phases
1. Set up
With your arms and legs lifted, keep your pelvis and chest stable on the roller.
2. Reach arm and leg
Breathing out, reach your right arm towards your head and your left leg diagonally downwards.
3. Hold the position
Stop within the range where your lower back does not arch and the roller does not rock.
4. Return to start
Bring the arm and leg back to the starting position. Repeat with the opposite arm and leg.
What to check yourself
Is the lower back arching? Is the roller rocking from side to side? Is the breath being held?
Coaching points for instructors
If it is too difficult, regress in this order: move only the legs or only the arms, then do it on the floor. The 3D view shows the right arm and left leg together.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. This is an unstable exercise. Until you are used to it, practise on the floor first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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