Deadbug with arms and legs

This is an instructional video to correctly demonstrate Deadbug with arms and legs

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great core exercise
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lying on your back, put your feet flat on the floor with your knees bent to 90 degrees and your feet hip width apart
  5. With your arms by your sides, squeeze your shoulder blades together and downwards
  6. Next use your abdominals to push your lower back into the ground.
  7. Now lift your feet off the ground so that your hips and knees are flexed to 90 degrees
  8. Next keep one leg in this position and slowly lower the other one as to straighten at your hip and knee.
  9. Go as far as you can without losing you back position
  10. At the same time, with your elbow remaining straight lift the opposite arm off the floor and flex it all the way up and over your head and once again go as far as you can without losing you back position
  11. Then return both to the start simultaneously
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).