Bird Dogs: An exercise to improve stability and decrease pain!
Bird Dogs are all about control and stability. By increasing stability through the hips, shoulders and spine you improve your body’s ability to function and decrease pain.
Bird Dogs are helpful in relieving pain as they are a low impact exercise and they use the ground for support.
To set up for Bird Dogs make sure that your wrists are under your shoulders and your knees are under your hips. Keep your back neutral and slowly lift opposite arm and leg together. While maintaining your stability try to stretch the raised arm and leg out with control. Once out as far as possible return to the set-up position and switch limbs.
If you are struggling to stay still in your trunk when lifting your arm and leg try actively pushing your hand and knee into the ground before lifting your other limbs. Pushing helps your body stabilise and provides a better position start from.
If you have any wrist problems you can support yourself on your fist. Try to work through this exercise slowly and for an additional challenge try putting a stick or foam roller on your back and don’t let it fall off.
Want to Learn the Bird Dog?
If you want to learn the Bird Dogs to help improve your back pain or to improve your performance in the gym then book in at Evolve Physio now! We are located in Mansfield, Brisbane and we service the local area of Carindale, Mt Gravatt, Mt Gravatt East, Wishart, Carina, Carina Heights and Holland Park.