It’s a Bird. It’s a Dog. It’s a Bird Dog!

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:

  1. Improves spinal and core stability by stiffening the musculature and enhancing muscular endurance.
  2. Improves hip extension by increasing glute strength and aids in differentiating low back extension and hip extension. 
  3. Improves shoulder stability by loading the joint with your body weight to help maintain stability throughout the exercise.
  4. 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!

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