Bird Dog

BIRD DOG
The Bird Dog exercise is a core endurance exercise that aims to uncouple or dissociate movement at the hips and shoulder from the spine. The goal is to keep the spine and pelvis as neutral as possible while moving your arm and thigh. Start by going on your hands and knees, and have them placed directly below the shoulder and hip joints. Brace your core to maintain a neutral spine and slowly stretch out your hand and foot. Imagine elongating your body as much as possible, pushing forward with your fingertips and backwards through the heel. Do this without dropping the pelvis or hyperextending the spine.
Muscles Involved:
Core
Related Conditions:
Acute Low Back Pain
Sacroiliac Joint Syndrome
Hip Spine Syndrome
Thoracolumbar Syndrome
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Core, Lumbar Flexion, Lumbar Flexors, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Rectus Abdominis, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, Core Strength, Lumbar Spine, Lumbar Strengthening
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