The bird dog is a simple exercise that enhances core strength, provides stability, aids in neutralizing spine position, and reduces the onset of low back pain.
The bird dog:
- Improves spinal and core stability by stiffening the musculature and enhancing muscular endurance.
- Improves hip extension by increasing glute strength and aids in differentiating low back extension and hip extension.
- Improves shoulder stability by loading the joint with your body weight to help maintain stability throughout the exercise.
- Improves balance and coordination by engaging in contralateral muscle movements while maintaining proper positioning.
If this exercise is too difficult to perform with contralateral movements – try performing one limb at a time until your balance and stability improves – progress as tolerated!