Week 97: Wall Referenced Dead Bug Heel Taps
- Keep It Moving PT & Wellness
- Jul 7
- 2 min read
It's July! Which means summer is in full swing and while we're all having fun, we're also off of our routines and just trying to survive! So this month's theme is Travel Maintenance - and we've got a month's worth of bodyweight drills that you can take with you on the road!
Exercise: Wall Referenced Deadbug Alternating Heel Taps
Purpose: To engage and strengthen various muscle groups simultaneously, focusing on hip flexors, core stabilization, and scapular stabilization. Much needed whole body strength when hoisting that heavy luggage!
Who It's For: For the jet setters, campers and adventurers!
Why We Love It: Because we know you hate skipping your movements
Procedure:
Lay on your back with your knees and hips bent into a 90/90 position parallel to each other
Plant both palms on a wall behind you and produce tension up towards the ceiling without moving your palms. This should drive tension through your core
Find a happy place for your spine and pelvis that allows for strong core engagement and abdominal tension
Perform a quick exhale or a fake laugh and feel abdominal tension build in your abdomen. Maintain that level of muscle contraction through the next moves
With your toes lifted towards your nose, tap one heel on the table by straightening your hip slightly. Do not let your back arch at all or core relax
Bring your knee back up so your thigh is parallel to the other thigh
Repeat on the other side and repeat 8-12 total times for 3 sets
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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