📖 https://backinshapeprogram.com/2024/11/bird-dog-tutorial-a-great-core-stability-exercise-for-low-back-pain/

Core Stability: This exercise enhances your ability to maintain a neutral spine while moving, crucial for back pain relief and prevention.

Safe Progression: Build from basic to advanced levels at your own pace, ensuring correct form throughout.

📝 Tutorial Overview:

Level 1: Start with partial movements of arms or legs.

Level 2: Progress to full arm or leg extensions, one at a time.

Level 3: Combine arm and leg movements in half reps.

Level 4: Full Bird Dog - extend opposite arm and leg fully.

Level 5-6: Advance to bear walks, moving forwards, backwards, or sideways for dynamic core engagement.

🔧 Technique Tips:

Maintain Neutral Spine: Use an object on your sacrum to ensure no twisting or arching.

Engage Core: Focus on core activation to prevent spine movement.

Slow & Steady: Control is key; speed can lead to loss of form.

🚫 Progression Note:

While weights or bands can be used, they're often less effective for core stability at advanced levels. Instead, use Bird Dog as a warm-up leading into other strengthening exercises.

💡 Final Thoughts:

Versatility: Perfect for beginners to advanced exercisers, aiding in both rehab and core strength maintenance.

Complementary Exercises: Incorporate with squats, hip hinges, and step-ups for a comprehensive back rehab program.

👉 Get Started:

Follow this tutorial to add the Bird Dog to your routine for back health. For more, explore our exercise library or join the Back In Shape Program.

#mobility #CoreStability #BackPainRehab #BirdDogExercise

0:00 Introduction

0:25 How To Use This Tutorial

1:37 Main Objectives

3:00 Level One

5:16 Level Two

7:41 Level Three

9:19 Level Four

11:25 Level Five

12:44 Level Six

13:55 Using Weights & Bands

14:51 Expert Strategy

15:55 Overview: Final Thoughts