The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
This exercise is suitable for people of all levels, including seniors, and it can be used to prevent injury, align your spine, and recover from low back pain.
Keep reading to check out the benefits and variations of the bird dog exercise and learn a few additional exercises that target the same muscles.
For this exercise, you'll need an exercise mat. Place a flat cushion or folded towel under your knees for extra cushioning. You can use a mirror to check your alignment.
To make sure you're getting the most benefits from the bird dog exercise, you'll need to align your body correctly and use the right techniques.
The following tips may seem like a lot to take in when you're doing this exercise for the first time. Try focusing on a few of these pointers at a time, instead of trying to learn them all at once.
There are several variations of the bird dog exercise that you can do when you want to mix up your routine. Here are a few to try:
You can also try doing the bird dog exercise in the pushup position.
If you find it challenging to lift both your arm and leg at the same time, do the exercise with only one extremity at a time.
Test your stability by placing a paper cup that's empty or full of water on your pelvis. Try to keep the cup from falling or spilling. If it falls or spills, engage your lower abs to stabilize your body.
You can also place a light bar or foam roller across your shoulders to make sure they're parallel to the floor.
To stabilize your pelvis and make sure your lower back isn't overextending, do this exercise over a low bench or stability ball. Increase your endurance by completing more repetitions with less rest in between sets.
The bird dog exercise works the erector spinae, rectus abdominis, and glutes. This allows for correct movement, control, and stability of the whole body.
It's an ideal exercise for people with low back concerns, including hypermobility, and it can help to develop good balance and posture.
While doing the exercise, focus on moving your body as a whole instead of isolating the muscles or movements.
The bird dog teaches you to engage your abdominals and stabilize your low back while moving your extremities. This allows for greater ease and mobility in many of your daily and athletic movements.
There are several exercises that target the same muscles as the bird dog exercise. You can do these exercises in addition to or in place of the bird dog. Here are a few to get you started.
Do this exercise, also called the rocking backward low back stretch, to alleviate tightness and pain in the low back and hips. It helps to loosen up your body before more difficult stretches.
Do this core exercise to strengthen and mobilize your low back. Keep your feet in line with your hips with your toes facing forward. After doing dynamic spinal rolls, place a block under your lower back. Hold this position for 3-5 minutes.
This exercise supports the low back, glutes, and abdominals. Place a cushion under your head or shoulders for extra support. Keep your body relaxed and use the movement to gently massage your back.
This exercise helps with your balance and stability and strengthens your glutes, abs, and hips. Distribute your weight evenly, and don't lift your leg higher than your hip.
Check out a few donkey kick variations to change up your routine.
The bird dog is an effective exercise that's suitable for most people. Speak to your doctor before starting any fitness routine if you have any medical concerns or take any medications.
Do the bird dog on its own for a few minutes per day, or add it to your current fitness program.
Make sure you're using proper form, technique, and breathing. Feel free to modify the exercise for a bit of variety or to make it more difficult.
The bird dog exercise builds strength and reduces low back pain. It's OK to do stretches when you're experiencing pain as long as you're gentle and don't push yourself too much.
If you develop any pain or discomfort during or after the exercise, discontinue the practice and talk to a doctor.