Exercise · Core

Dead bug

On your back, arms and knees up, you lower one arm and the opposite leg away from you while the low back stays flat on the floor. Momentum's system describes core instability as the inability to brace before the limbs move, and this drill is that sentence turned into an exercise: the limbs are the load, and the only measure of success is whether the spine stayed still while they moved. It belongs to the activate-glutes-and-core step shared by the low back and sciatica flows.