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Bird dog: back exercise

This is an excerpt from Walk Your Way Fit by Sarah Zahab.

The bird dog is a commonly prescribed back exercise. It can be a ­great tool to help build cylinder control, multifidus and back recruitment, and core connections. As we engage our core and move our limbs, ­we’ll build good opposite limb coordination, which is seen in walking. It’s impor­tant to move slowly and with control, while keeping the back straight and still as you move the arms and legs. Moving quickly and with excessive lumbar motion takes away from the back stabilizing benefits. Feedback tools like balls or blocks placed on the low back while performing the bird dog can ­really help us to feel the stability ­here. Place a ball or block on the low back and try to do the exercise without it falling off. This ­will require a greater amount of concentration and stabilization.

Instructions

Start on all fours (in a quadruped position) with your hands placed ­under your shoulders and your knees ­under your hips. Place a ball or block on the low back and aim to keep it still. Spread your fin­gers wide and push your hands into the ground to prevent sinking into your shoulder blades. Bring your shoulders away from your ears and aim to engage your lats by thinking of spinning or rotating the wrists out (without moving them) (a). Engage your core, exhale, and extend one arm and opposite leg while keeping your back straight (b). Alternate sides while maintaining a slow tempo with control and stability.

Variations

If the ball or block on the back is challenging for you, start without it and slowly work your way up. Set up in the standard bird dog position (c) and start by extending your leg and keeping it on the floor as you glide it in and switch sides (d). Once you feel comfortable with that variation, add a shoulder tap by picking up the opposite hand and tapping the shoulder. From ­there, you can add a leg lift and work ­toward adding the full arm extension.

For a more challenging bird dog variation, add a band around your foot and hold it with the opposite hand (e). Extend your arm and leg with the added challenge of the band (f ). Switch sides ­after the desired number of repetitions.

Alternatively, bring your bird dog to an upright position, place your hands on a chair or stability ball, and press into the chair or ball (g). Extend the arm and leg while still maintaining the straight back alignment (h). Exhale and engage the core to extend and alternate sides.

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