Dead Bugs, Bird Dogs, Bridges & Plank variations are a great place to start a core stability routine. The problem is that we don’t live our lives on a table. Once the core musculature is activated and we can move our limbs while stabilizing our spine in a safe gravity reduced position its time to get off the table and introduce gravity and resistance. This routine is a nice place to start because the majority of these movements are isometric at the spine yet they are able to introduce stability in 3 stances and 3 planes. This is the environment that most of us live and play in. The upper extremities do the majority of the movement while the spine and core musculature need to respond the increasing demands created by the changing lever arms of the band resistance. This routine works well as a second step to traditional core stability movements because it complies with post-op restrictions and provides a more challenging environment where safety is still a priority.
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Chris Butler Sports PT 