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Exercise handout — move better, feel better.
Dead Bug with Neck Neutral
Core exercise performed with focus on maintaining neutral neck position. Builds core-neck coordination.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
8
Reps / Time
45 sec
Rest
3 down / 3 up
Tempo
Step-by-Step Guide
Set up
- Lie on back with arms pointing toward ceiling
- Hips and knees at 90 degrees (tabletop)
- Perform gentle chin tuck, neck on floor
Step 1 of 5
Keeping neck still, lower right arm and left leg
Step 2 of 5
Arm goes overhead, leg extends
Step 3 of 5
Do not let back arch or neck move
Step 4 of 5
Return to start position
Step 5 of 5
Repeat with opposite arm and leg
Breathing
- Exhale as you extend
- Inhale on return
Form Cues
- Neck stays still
- Back flat on floor
- Slow controlled movements
- Core braced throughout
Common Mistakes to Avoid
- Neck lifting off floor
- Back arching
- Moving too fast
- Holding breath
Safety Information
Stop if back arches. Focus on neck neutral.
Progressions
Add ankle weights or hold weight.
Regressions
Move arm only. Or leg only. Smaller range.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.