Exercise | 2 min | Sports Training, Injury Prevention & Management, Baseball, Golf, Tennis, Lacrosse
Spondy Injury Corrective Exercise: Modified Dead Bug Hold
This exercise improves core control and stability to support spinal health.
Instructions: Lay on your back, arms up, knees and hips bent to 90 degrees. Flatten your back on the ground and squeeze your belly really hard. Tap the toes of one leg to the ground, keeping the other leg still and extending the opposite arm back. Hold the position before switching and breathe through the movement. Stand sideways to a band anchor. Hold band at chest, step out to create tension, and press arms straight out while resisting rotation. Keep ribs down and hips square.
Reps: 3 sets × 10 sec hold per side 10 times
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