Starting Position: Kneel on a workout mat or perhaps floor, positioning the knees of yours and feet hip-width apart, with feet dorsiflexed (toes pointing towards the body) of yours.
Slowly lean forward to put the hands of yours on the mat, placing them right under the shoulders of yours at shoulder width together with your hands facing forward. Reposition your knees and hands as necessary, so your knees are directly under the hips of yours, and hands are right under the shoulders of yours.
Stiffen the core of yours and abdominal muscles to place the spine of yours inside a neutral position, stay away from any excessive arching or sagging.
Upward Phase: This exercise calls for the simultaneous motion of the leg of yours and contralateral (opposite) arm. This exercise is best done dealing with a mirror. Hip Extension: Slowly lengthen your left hip (raise and correct the knee), trying to expand it until it’s at, or perhaps near parallel, to the floor without a rotation within the hip. Your objective is usually to have each hip parallel to the floor. The utilization associated with a light bar positioned across the hips, parallel to the waist of the pants of yours, offers visual feedback to hip rotation and what corrections are necessary.
Shoulder flexion: Slowly flex your right arm (raise and correct the component), trying to increase it until it’s at, or perhaps near parallel, to the floor without tilting at the shoulders. Your goal is usually to hold each shoulder parallel to the floor. The utilization associated with a light bar positioned across the shoulders offers visual responses to shoulder rotation & what corrections are necessary. The head of yours should stay aligned with the backbone throughout the movement.
The level of hip extension, as well as shoulder flexion, depends on the capability to control against the movement in the lower back. As the leg is elevated, individuals could experience a rise in lumbar lordosis (low again sagging). Only increase the limbs to heights where the short back position could be maintained from the combined actions of abdominal muscles and the core.
Downward Phase: Gently less yourself to your starting repeat and position with the other limbs.
The bird dog is a great workout to train the body exactly how to stabilize the lumbar spine (low back) during the lower and upper extremity movement. Do not exceed your body’s capability to control action in the lower back.