Bird Dog is a fitness routine that looks easy but is actually complex and a vital core strengthening exercise. Most people do it on the floor but for those with mobility issues it can done on a bed.
1. Go on all fours.
2. Centre yourself so your back is straight, your arms and legs strong, so that if someone pushed you would resist falling.
3. Lift the opposite arm and leg, imagining a straight line between the reaching arm and foot, while trying not to let your hips sway.
4. Hold this for 10 seconds, then reverse arms and legs.
This exercise is recommended by Stuart McGill, PHD. I have recently been introduced to its value as part of a treatment protocol for Back Pain in two wonderful podcasts, The Drive with Peter Attia (January 29, 2024), and Huberman Lab (July 15, 2024). I enjoyed these podcasts so much that I will comment on them more in upcoming blogs. For now, I believe we should all embrace Bird Dog in our exercise routine for greater back health, core stability and more enjoyment of life.
When you next book with me for a massage at RoseWellness, if you mention it I will show you how to properly do Bird Dog.
1. Go on all fours.
2. Centre yourself so your back is straight, your arms and legs strong, so that if someone pushed you would resist falling.
3. Lift the opposite arm and leg, imagining a straight line between the reaching arm and foot, while trying not to let your hips sway.
4. Hold this for 10 seconds, then reverse arms and legs.
This exercise is recommended by Stuart McGill, PHD. I have recently been introduced to its value as part of a treatment protocol for Back Pain in two wonderful podcasts, The Drive with Peter Attia (January 29, 2024), and Huberman Lab (July 15, 2024). I enjoyed these podcasts so much that I will comment on them more in upcoming blogs. For now, I believe we should all embrace Bird Dog in our exercise routine for greater back health, core stability and more enjoyment of life.
When you next book with me for a massage at RoseWellness, if you mention it I will show you how to properly do Bird Dog.