ACE PERSONAL TRAINER MANUAL | FUNCTIONAL PROGRAMMING FOR STABILITY-MOBILITY AND MOVEMENT CHAPTER 9 Figure 9-24
Pelvic tilts progressions: Modified dead bug with reverse bent- knee marches
Objective: To improve hip mobility in the sagittal plane without compromising lumbar stability during lower-extremity movement
Note: Introduce this exercise as a progression to the exercise presented in Figure 9-23.
Preparation and position:
• Lie supine and place a rolled-up towel under the low back, which can be used by the client to monitor any changes in the low-back position kinesthetically during this exercise (a). An alternative option is to place one hand in the natural curve under the low back to control changes in the low-back position.
• Engage the core muscles to stabilize the lumbar spine in the neutral position.
• Raise both legs until the hips and knees are flexed to approximately 90 degrees (feet in the air), aligning the anterior superior iliac spine (ASIS) with the knee and second toe (b).
Exercise:
• Exhale while slowly lowering one leg toward the floor and maintaining a bent-knee position (c). Avoid any loss of lumbar stability throughout the movement.
• Hold this position briefly before returning to the starting position.
• Repeat this same movement with the opposite leg.
• Perform one or two sets of five to 10 controlled repetitions per leg, holding the end range of motion for one or two seconds, with 30-second rest intervals between sets.
Progression—Dead bug with reverse bent-knee and arm movements: Assume the same starting position, but flex both shoulders to raise the arms perpendicular to the floor in line with the shoulders (d). Exhale while simultaneously lowering one leg and the same-side (ipsilateral) arm toward the floor and maintaining a bent-knee position (e). Avoid any loss of lumbar stability throughout the movement. Hold this position briefly before returning to the starting position. Additional progressions include moving contralaterally (opposite arm and leg) or bilaterally (both arms and legs simultaneously).
