Deadbug with two arms at a time with feet up

This is an instructional video to correctly demonstrate Deadbug with two arms at a time with feet up

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. These three elements need to stay the same throughout the exercise.
  9. Next with your elbows remaining straight lift both arms off the floor and flex them all the way up and over your head and return
  10. For strengthening you should perform 6-10 reps to fatigue
  11. You should perform 3-5 sets with 3 minutes rests
  12. This session can be done 2-3 times per week
  13. For endurance you should perform 15-25 reps to fatigue
  14. You should perform 3-5 sets with no more than 30 second rests
  15. 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).