🦅Bird-Dog🐕 This is an exercise people are often assigned in physical therapy and rehab. We also see versions of this in pilates and other movement modalities. This can be a great exercise or it can be useless- it all just depends on HOW you do it. Tag someone who could use this! .
This exercise can be amazing for stability and core strength if you have good body awareness and move with intention. As is the case with most exercises. We are often asked if *blank* exercise is good or bad. It comes down to HOW you do the exercise, why you are doing it and what the goal is. .
When you set up on all fours make sure you knees are right under your hips and your hands are under your shoulders. Spread your fingers wide and press into the ground as if you are trying to touch the spine to the ceiling. Apply the armpit rotation we always teach. Reach with the outstretched hand as if you are trying to touch the wall in front of you. Extend the back heel to do the same. Be sure you are not dropping a hip down or allowing the pelvis to shift and move.
Move SLOWLY and with intention. Focus on being as stable as possible. Notice any shifting the body at all and really work to engage your muscles to minimize that. Imagine yourself on a skewer that enters the outreached hand, goes through the crown of your head and comes out that extended heel. No arching or rounding of the lower back. Maintain a neutral pelvis. This can be a super challenging exercise when done correctly. .
📹 by @theautomaker
🎨 by @AshleyKayArt
💻Written by Katie Goss @MoveUKatie
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