Banded Dancing Bug

Exercise Of The Week!

Hey SCSS Family!

Today we have a progression of the Dead bug! I have shown a couple different exercises with these bands, and I am hoping you can watch these videos and create a home workout or some routine to help keep you improving and feeling better!

To start bring your knees up in line with your hips at a 90 degree angle with the band around your feet, feet flexed. 

Flatten your back out against the floor by tightening your abdominal muscles. This will also activate your obliques and posterior core and pelvic floor muscles. Keeping your back flat against the floor slowly kick one leg out while resisting the pull of the band with the other leg. Eventually trying to kick your foot a couple inches off the floor and return to the starting position. Make sure as you kick one leg out you're not bringing the other knee into your chest, keep the knee over the hip. 

I like this variation because it challenges your core while challenging hip flexion and extension at the same time. 

Make sure you are in control the whole time, don't rush the movement. 

Try it out and tag us #scspineandsport Help us share our story😃 #movewell #feelwell #livewell #chiropractor #rehab @nikki_pettel