The Bird Dog
The bird dog exercise is a great one to start with when developing core strength and stability as well as body awareness through the pelvis and spine. This exercise is commonly given to patients with back or hip pain. “Core” not only means the abdominal muscles, but all the muscles of the trunk which are on the front, back and sides of the body. I love this exercise because it can easily be made more or less difficult to cater to each patients’ needs and goals.
How-To Steps:
- Start on your hands and knees with your shoulders and hips both at 90 degrees, with the whole spine in neutral position (flat like a table).
- Slowly slide the opposite hand and foot away from the body keeping the spine and pelvis stable the whole time.
- Continue sliding hand and foot until they lift off the ground and become straight out in front and behind you. Hold for 10 seconds. Repeat on other side.
