How to do bird dog

Coach's Tips

Workouts that alleviate back discomfort, rehabilitate shoulders, and stabilize the spine and pelvis are crucial for our bodies!

Start Position

1. Start on the floor, positioning yourself on your hands and knees. Ensure that your hands are positioned directly under your shoulders and your knees under your hips. Maintain a straight line in your back to keep a neutral spine.

2. Activate your core by pulling your belly button toward your spine.

3. Keep your gaze directed downward to uphold a neutral spine.

Proper Form

1. To initiate the exercise, reach your right arm forward and extend your left leg backward, making sure that your hips remain aligned with your shoulders.

2. Hold the position briefly, then return to the starting point.

3. Perform the same action with your left arm and right leg.

4. Continue alternating arms and legs for your chosen number of repetitions.

Breathing Technique

1. Exhale as you stretch your arm and leg.

2. Inhale when you return to the initial position.

Precautions

1. Ensure that your back maintains a neutral stance throughout the exercise, avoiding any arching or sinking.

2. Prevent your hips from twisting as you lengthen your arm and leg.

3. Avoid locking out your knees or elbows. Keep them slightly bent to sustain muscle engagement.