Free Back Pain Exercises Physiotherapie-Bibliothek
KRÄFTIGUNG Bodenmatte • Mittelstufe Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Deadbug (Anti-Extensions-Coretraining)

The Deadbug is the gold standard physical therapy exercise for teaching anterior core control. It prevents excessive lumbar anterior pelvic tilt and stabilizes the spine against shear forces.

BIOMECHANISCHES BEWEGUNGSDIAGRAMM
Clinical back pain images demonstration - ANTI-EXTENSION CORE
ANTI-EXTENSION CORE
🎯 Deep Transverse Core

Schritt-für-Schritt Ausführung

KLINISCHES PROTOKOLL
  1. 1 Lie flat on your back with arms reaching straight up toward the ceiling and knees bent at 90 degrees (tabletop).
  2. 2 Press your lower back gently into the floor to eliminate any gap between your lumbar spine and the mat.
  3. 3 Inhale and slowly lower your right arm overhead while extending your left leg straight out toward the floor.
  4. 4 Hover arm and heel just above the floor without letting your lower back arch off the mat.
  5. 5 Exhale and bring both limbs back to starting position. Alternate with left arm and right leg.
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WICHTIGE HALTUNGS-HINWEISE

  • ✓ The key cue: maintain constant light pressure of your lower back against the mat throughout.
  • ✓ Move slowly and deliberately; speed reduces muscle activation.
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HÄUFIGE FEHLER

  • ✗ Do NOT allow your lower back to pop up or arch off the mat as limbs extend.
  • ✗ Do not hold your breath during the extension phase.
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KONTRAINDIKATIONEN & WARNUNGEN

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Third-trimester pregnancy (modify to seated or side-lying variation)
WISSENSCHAFTLICHE GRUNDLAGEN & QUELLEN

Klinische Biomechanik & Evidenz

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
KLINISCHE DOSIERUNG
Haltedauer 3 Seconds
Wiederholungen 10 reps alternating
Empfohlene Sätze 2 sets
Schwierigkeit Mittelstufe
Ausgangsposition Bodenmatte
ZIELMUSKELN
Transverse Abdominis Internal Obliques Rectus Abdominis
STABILISIERENDE MUSKELN
Hip Flexors Multifidus Serratus Anterior