Spine Stability - The Bird Dog

Bird Dog
This is an excellent exercise to promote a stable core by applying movement through either the legs or arms and legs together. The combined movement occurs at the hips and shoulders while the low back remains stable, allowing this exercise to have excellent carry over to your daily movements.

• Step 1: Assume an ‘All 4’s’ position (quadruped) with your back in a neutral alignment.  Hands directly under the shoulders and knees directly under the hips.
• Note - Remember a ‘neutral’ position is a very slight arch (lift your tail slightly!) and not completely flat.
• Step 2: Without allowing any movement to occur at the low back, kick one of your legs backwards while simultaneously raising the opposite side arm until both extremities are fully straightened.  Don’t raise either arm or leg past horizontal!
• Note - Push the heel away (kick heel straight back) and make a fist to enhance abdominal bracing.
• Step 3:Hold each extended pose for 10 seconds before returning back to the starting 'All 4’s' position.

Bird Dog - advancing the exercise
You can also ‘sweep’ your arm and knee back underneath your body so no weight is borne by either, in between each repetition. Don’t let your back round during this motion but instead maintain the neutral spine position and allow the motion to only occur from the hips and shoulders! Again, perform the same descending rep-scheme as the previous two exercises.
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