Health Blog

Bird Dogs


This exercise were doing in our posture series is called a bird dog, exercise that’s focusing on core maintenance of core stabilization while doing an upper and lower extremity exercise simultaneously.

The key with this position is maintaining hand directly under shoulder, knee directly under hip and keeping the back nice and arched, chest up and head in neutral position. Not rounded, not overly arched just neutral position. The core is stable this way you can do any sort of balance activity simultaneously. The toes are in dorsiflexion, toes are curled in and not facing outwards.

Now we’re going to do simultaneous movement of our one leg with the opposite hand. so keeping neutral position keep the knee completely straight toes pointing down and the opposite arm stretched forward.

To get more advanced you can push them around a little bit to challenge their balance while they are stretched out.