Movement of the Week Building on the epic movement that is the Bear Crawl I wanted to look at another underrated movement that can help with injury proofing, the Dead Bug. While it sounds like some funky dance move the Dead Bug can be a great way to assist with pelvic alignment, activate the core and utilise the contralateral system we spoke of with the crawling variations. While I dont like to scaremonger and throw around common terms like Anterior Pelvic Tilt, a lot of people are in a slightly overextended position when it comes to their natural lumbar spine position. A whole host of factors can be at play here and some people will have a slightly more natural pelvic tilt than others, but on the whole an excessive pelvic tilt can cause issues in the lower back later on down the line. Utilising the Dead Bug will allow you to use the floor to give feedback when trying to posteriorly (move backwards) tilt the pelvis back into a more neutral position. From there we can then mobilise the body, activate the core in a good position rather than a bad one. Utilising the opposite arm - opposite leg movement will develop good motor control with correct pelvic position as well as teaching the lumbo-pelvic-hip stabilisers to do their job correctly. As always there are ways to do it wrong and ways to do it right. Your main priority should be to maintain that posterior pelvic tilt which means your lower back should be flat and flush to the ground. If you lose this position when extending your arm and leg then regress the movement to just moving one leg at a time. If you still cant maintain the correct position then rest both feet on the floor and try to extend one leg at a time whilst maintaining position. https://youtube/watch?v=7b_6vO4lDWI&list=PLrVO4ws-HIg08cT6v7tqqqfoa6W9V6Dtd&index=6
Posted on: Wed, 03 Dec 2014 09:00:00 +0000
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