Exercise of the week: Bird-Dog

If you are looking to try a new exercise that strengthens several muscle groups at once, you may want to give this one a try.  Bird-dog targets the core and hip muscles that are essential in overall stability and injury prevention in both athletic performance and everyday activities such as lifting objects.

Begin on a hands and knees, with hands directly under shoulders and knees directly under hips. Tighten stomach by drawing belly up towards the spine. Slowly lift one arm straight forward, while extending the opposite leg. Do not let your torso twist or your back arch. Return to the starting position and repeat with the opposite arm/ leg.

Illustration of the Bird-Dog exercise

You should feel this exercise working trunk muscles such as your obliques, erector spinae, transversus abdominis, and multifidis, which all help to support a healthy back. This exercise also works scapular and shoulder stabilizers, as well as hip muscles such as your gluteus medius and maximus.

If you have questions about this exercise or would like more information on how exercise can help you maximize function and avoid pain, give us a call at our Avon, Colorado clinic 970-949-9966 or our Eagle, Colorado clinic 970-328-5230.

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This entry was posted in Exercises to help you live better, Interesting things we can do in PT. Bookmark the permalink.

One Response to Exercise of the week: Bird-Dog

  1. Pingback: Ask a PT….Where you can get advice on pain, injury, or fitness from a physcial therapist. | Ascent Physical Therapy

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