Dead Bug - Foam Roller

Lie flat on your back on a 90 cm length foam roller. Raise your arms to 90 degrees in front of you, so your hands are pointing towards the ceiling. Bend your knees and hips but keep your feet flat on the floor at the start of the exercise. Engage your deep abdominal muscles and maintain a neutral spine. In a controlled movement, lower one arm to the floor above your head, while you lower the opposite leg to the floor in a straight position. Do not let your lower back arch too much, try to flatten your spine gently towards the roller. Return to the start position and repeat to each side the required number of repetitions before switching to the opposite side. This exercise is a core strengthening and co-ordination exercise.