Bird Dog Exercise: How To Do, Tips and Benefits

Bird dog exercise
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Experts and scientists agree that even a small amount of exercise can make a positive impact when you’re older

Exercise can help improve your physical health, and emotional and mental well-being in many ways.

While almost any exercise can be impactful, there are some essentials to focus on. 

When you are older, your workouts should include a combination of aerobic activity, strength training, and flexibility exercises.

In addition to that, it is also important to strengthen your core muscles. Having a strong core helps to maintain support for your spine and lower back, making you less prone to back pain and poor posture. 

This is exercise is called the bird dogs.

In this article, I’ll share one exercise that’ll strengthen your core and lower back at the same time.

This is exercise is called the bird dogs.

Bird Dog Exercise

Bird Dog exercise core workout

Bird dogs are phenomenal for improving strength throughout the back and core. This movement engages the multifidi, the glutes, and various other muscles throughout the body.

By performing them in a flowing manner, you can also improve balance and proprioception significantly.

How to Perform:

  • Start on your hands and knees, with your hands directly below your shoulders and your knees right under your hips.
  • Next, reach your right arm straight out in front of you as you simultaneously kick your left leg behind you.
  • In this position, you should be able to trace a line from your left heel to your right fingertips. 
  • Hold this pose for 3 seconds, then bring your right elbow to your left knee, near your chest.
  • Hold this position for 3 seconds then return to the position described in step number 2.
  • Continue to repeat in this manner for 3 sets of 10 reps per session. Be sure to perform this movement on both sides.

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Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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