Bird Dog
An exercise that improves core stability and coordination by extending opposite arm and leg while maintaining a stable spine.
Instructions
- 1Start in a crawling position on your hands and knees.
- 2Tighten your abdominal muscles to stabilize your spine.
- 3Slowly lift one leg and the opposite arm upwards.
- 4Lower them back down and repeat with the opposite arm and leg.
- 5Maintain a level pelvis and spine throughout the movement.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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About This Exercise
This exercise is particularly effective for addressing Lumbar Strain/Sprain, Lumbar Instability, Cervical Muscle Tension. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.