Purpose/Benefits

The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. This exercise pose uses the whole body to target and strengthen your core, hips, and back muscles. It also helps promote proper posture and increase range of motion.

How to Perform this Exercise

***Key to keep in mind is to brace your abdominals***

1. Point one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to your extended foot. ..

2. Hold for a few seconds, then return to your hands and knees. 

3. Switch to the other side.

4. Aim to complete five reps on each side or 10 reps total. For 1-3 sets depending on how you are using the exercise. 

5. Alternatives can be done by holding the lengthen position and adding resistance bands or even doing same side arm and leg once you’ve mastered opposite sides. 

Mental Skill to Keep in Mind

This exercise can be used as a routine core activation exercise. Routines are a great way to build focus in order to prepare for our strength and power training. Steps are outlined below: 

• Step 1: What do you need to think, feel, And do to prepare.

• Step 2: Stick to the routine as much as possible. 

***Use this skill when you are having inconsistent focus or  before anything Important***