Dog Bird Is an Abdominal Exercise to Reduce Lower Back Pain
Bird dogs are not like crunches: they are not painful to perform, and you may wonder if you train at all. Notes. You work these small stabilizing muscles in your core to help you move more powerfully, and you train yourself to use your hips more and use your lower back less, which helps reduce lower back pain.
They seem simple to implement, but most people kill dog birds, which further strengthens what we want to improve (using less loins for movement). Luke Sniewski’s video explains the correct form and nuances of the exercise. Start on all fours in tetrapod position; your knees should be under your hips, your arms under your shoulders, and your pelvis should be pulled in (not pointing up). Keep your spine straight along its entire length. Slowly raise one arm and the opposite leg straight while keeping your entire body motionless. Imagine you have a broom on the back of your head and back, so don’t let it fall.
The goal is to counter the forces that make you unstable while you do this. If it’s difficult, okay, focus on your technique and your posture. The article below explores many options for benches, uneven surfaces, different heights, etc. For people who find properly done bird dogs too easy .
Benefits of the Bird Dog Exercise and 8 Difficult Variations | A heap