THE EXERCISES
Feel better.
Helping People Build Muscle & Relieve Pain.
TPR Dead Bugs
Difficulty
What is this good for:
Strengthening the core; Reducing the prevalence of lower back pain.
Accesories:
None
Steps
Phase 1:
- Lay on Trigger Point Rocker
- Bend both knees and keep the feet planted on the ground
- Bring both arms up towards the ceiling
- Keep abdominal muscles engaged, do not allow pelvis or torso to move throughout the exercise and keep the lower back flat against the TPR
- Reach one arm overhead and hold for 1-2 seconds slowly bring the arm back and alternate
- Repeat 8-12 repetitions for 3-4 sets
- To increase the intensity: Increase hold time, Increase set/reps 8. You can progress to phase 2 when you have mastered this phase 2
Phase 2:
- Lay on Trigger Point Rocker
- Bend both knees and keep the feet planted on the ground
- Bring both arms up towards the ceiling
- Keep abdominal muscles engaged, do not allow pelvis or torso to move throughout the exercise and keep the lower back flat against the TPR
- Alternate straightening each leg out while keeping arms are outreached towards the ceiling
- Hold for 1-2 seconds and slowly bring the leg back to the starting position and alternate
- Repeat 8-12 repetitions each side for 3-4 sets
- To increase the intensity: Increase hold time, Increase set/reps
- You can progress to phase 3 when you have mastered this phase 3.
Phase 3:
- Lay on Trigger Point Rocker
- Bend both knees and keep the feet planted on the ground
- Bring both arms up towards the ceiling
- Keep abdominal muscles engaged, do not allow pelvis or torso to move throughout the exercise and keep the lower back flat against the TPR
- Combine the first 2 phases
- Reach overhead with one arm and extend the opposing leg
- Hold for 1-2 seconds and slowly bring the extremities back to the starting position and alternate
- Repeat 8-12 repetitions each side for 3-4 sets
- To increase the intensity: Increase hold time, Increase set/reps