We have all been working so hard sitting on that chair that has almost damaged our backs! We need strong back to stabilize other body parts and move efficiently. If the back goes weak, little bit of movement out of regular pattern gives rise to injuries and pain. Stiff backs need flexibility we all know. But, what causes stiff back ? sitting for long hours, lack of exercise causes muscles to go weak. But we need stability of the spine. How does the body provide it then? The spine compresses itself temporarily providing stability. This, for short term is OK but long term compression causes stiff backs and pain.
What do we do to prevent stiff weak backs ? It’s the dead bug! Nothing like an insect though. Dead bug is a core strengthening exercise very easy to perform and super effective to activate. Core strengthening works best on the back pains and this dead bug position activates the core. It takes your back to the neutral position and activates the core working all the muscles. It is not the only core exercise that can be done but it is one of the great ways to start with.
How to do it:
Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. This is your starting position, and it’s vital to get your back as flat against the floor as possible. You shouldn’t be able to get a hand in between your back and the floor, and you need to maintain this position.
Slowly lower your right arm and left leg at the same time, exhaling as you go. Keep going until your arm and leg are just above the floor, being careful not to raise your back off the ground. Then slowly return to the starting position and repeat with the opposite limbs.
Do not lift both legs up together as it puts lot of pressure on the back.
Benefits of Dead Bug:
DEAD BUG gives you more control over the movement of arms and legs. Also works over the pelvic floor and the breathing muscles. Start working on that core and make your back healthy and painfree.
