The bird dog is a core stability and spinal control exercise that also engages the hips and shoulders. Performed in a four-point kneeling position, it challenges balance, coordination, and postural endurance. This exercise is widely used in back pain rehab, athletic training, and injury prevention to improve trunk stability during limb movement.
- Come into 4-point kneeling, slowly extend the opposite arm and leg.
- Avoid shifting the pelvis side to side or arching through the lower back.
- Reach long through the finger tips and toes.
- Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
- Lower both limbs simultaneously to the mat.
- Repeat on the opposing side or repeat as per Physiotherapists guidelines.