Bird Dog Exercise |
Chiropractor Cranston RI

Bird-dog: Woman performing core exercise on the recommendation of a chiropractor in Cranston, RI.

Discover how the Bird Dog can help you achieve better results and longer-lasting adjustments with your chiropractor in Cranston, RI:

  • Sets: 3

  • Reps: 5/side

  • Frequency: 2 times/week

The Bird Dog Exercise in Cranston, RI

The Bird Dog is an excellent way to stabilize and strengthen your core and back muscles.

How to Perform the Bird Dog:

  • Warm-up: Perform the Cat/Camel a few times as a warm-up exercise.

Step 1: Position yourself on your hands and knees. Your wrists should be directly under your shoulders, and your knees under your hips. Keep your spine neutral, like a straight line from your head to your tailbone.

Bird-dog: Man performing core exercise on the recommendation of a chiropractor in Cranston, RI.

Step 2: Tighten your abdomen and hold it, fully contracted.

Step 3: Inhale. Slowly press your right foot back while extending your left arm forward with your palm facing in. Extend until you are fully horizontal, with your gaze at the floor. Squeeze your buttocks muscles and hold this position for one second. Exhale and relax into a neutral position. Repeat to this side five times.

A man performing the bird dog (finish position) prescribed by a chiropractor in Cranston, RI.

Step 4: Inhale. Slowly press your left foot back while extending your right arm forward with your palm facing in. Extend until you are fully horizontal, with your gaze at the floor. Focus on squeezing the muscles in the upper part of your lower back, just below and including the lower ribs and the buttocks on the side of the extended leg. Hold this position for one second. Exhale and relax into the neutral position. Repeat on this side five times.

Move slowly from one position to the next. You shouldn’t feel pain; it’s designed to be gentle and gradual to loosen up the spine. If you’re a beginner, you can modify versions of this exercise with arms or legs only. Then, work toward the more advanced version when your body is stronger.

Perform 3 sets of 5 repetitions on each side, twice per day in the beginning (three times a week thereafter), to improve your mobility and teach your brain to properly hold your posture.

Discontinue if you experience any pain.