Dead Bug (S1)
Flow
Lie on your back holding the WAV with an overhand grip at the outer bands. Extend your arms to the ceiling. Draw your legs up to form a slightly greater than 90-degree angle to the floor. Extend one leg while tipping the WAV slightly back to the opposing side tracking the flow of liquid with your eyes but not allowing your head to turn. Bend your leg back while returning the WAV to center. Repeat this pattern, alternating sides.
Focus
Strengthen the brain body connection required for natural core stabilization. Pairing the WAV with this traditional movement connects the mover to their intrinsic stability.
Cues
VERBAL: Feel connected to the ground and breathe to feel the strength of your core.
BE MINDFUL: Maintain your dynamic neutral position while allowing your breath to flow freely. * Are your eyes tracking the fluid of the WAV as you tip it from side to side? * Feel how your center stability allows your arms and legs to move in opposing directions without disturbing the position your trunk.
WAV INTERACTION: Feel how the WAV facilitates the diagonal connection across your body and awakens your core. * Create smooth flow with soft sounds.
Common Compensations
- Breath Hold/Valsalva
- Decentration - Lumbar Region
- Elevated/Adducted Scapula/Shoulder Girdle
- Decentration - Cervical Reclination
| Flow | Focus |
|---|---|
|
Lie on your back holding the WAV with an overhand grip at the outer bands. Extend your arms to the ceiling. Draw your legs up to form a slightly greater than 90-degree angle to the floor. Extend one leg while tipping the WAV slightly back to the opposing side tracking the flow of liquid with your eyes but not allowing your head to turn. Bend your leg back while returning the WAV to center. Repeat this pattern, alternating sides. |
Strengthen the brain body connection required for natural core stabilization. Pairing the WAV with this traditional movement connects the mover to their intrinsic stability. |
| Cues | Common Compensations |
|---|---|
|
VERBAL: Feel connected to the ground and breathe to feel the strength of your core. BE MINDFUL: Maintain your dynamic neutral position while allowing your breath to flow freely. * Are your eyes tracking the fluid of the WAV as you tip it from side to side? * Feel how your center stability allows your arms and legs to move in opposing directions without disturbing the position your trunk. WAV INTERACTION: Feel how the WAV facilitates the diagonal connection across your body and awakens your core. * Create smooth flow with soft sounds. |
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