Free Back Pain Exercises Biblioteca de Fisioterapia
FORTALECIMENTO Colchonete • Intermediário Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Deadbug (Controle Anti-Extensão do Core)

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.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO
Clinical back pain images demonstration - ANTI-EXTENSION CORE
ANTI-EXTENSION CORE
🎯 Deep Transverse Core

Execução Passo a Passo

PROTOCOLO CLÍNICO
  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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PONTOS-CHAVE DE POSTURA

  • ✓ 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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ERROS A EVITAR

  • ✗ 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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CONTRAINDICAÇÕES E QUANDO EVITAR

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

  • Third-trimester pregnancy (modify to seated or side-lying variation)
FUNDAMENTOS CIENTÍFICOS & CITAÇÕES

Biomecânica Clínica & Evidências

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).
DOSAGEM CLÍNICA
Tempo de Sustentação 3 Seconds
Repetições 10 reps alternating
Séries Prescritas 2 sets
Dificuldade Intermediário
Posição Colchonete
MÚSCULOS ALVO
Transverse Abdominis Internal Obliques Rectus Abdominis
MÚSCULOS ESTABILIZADORES
Hip Flexors Multifidus Serratus Anterior