Bird Dog
Stability and coordination for the trunk, pelvis and spine.
- Core
- Pelvis
- Coordination
- Spine
Purpose
Improve trunk stability, coordination, and control of the pelvis and spine.
Starting position
Begin on all fours with a neutral spine. Gently engage the abdominal muscles.
How to perform
Extend one arm forward and the opposite leg back. Aim to bring the arm and leg in line with the body. Keep the pelvis and trunk stable. Return slowly to the starting position, then change sides.
Breathing
Exhale as you extend; inhale as you return.
What to pay attention to
Keep the pelvis level with the floor and the spine neutral. Do not lift the arm or leg too high.
Common mistakes
Arching the lower back, rotating the pelvis, lifting the shoulder, and raising the leg too high.
Dosage
6–10 repetitions per side, or hold for 5–10 seconds.
Instructions
How to do it
Start in a quadruped position with knees under hips and hands under shoulders. Slowly lift and extend your right arm and left leg simultaneously. Keep your torso and pelvis completely stable, without tilting to the side or arching your lower back.
Dosage
3 sets of 6–10 repetitions per side
Important
Avoid arching your lower back by keeping your abdominal muscles engaged.
Common mistakes
- Pelvis tilts to the side.
- Excessive arch in the lower back.
- Movement is performed too quickly or with momentum.
- Head drops down or is craned upward.
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.