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The Bird Dog is a beginner-friendly exercise that enhances core strength, stability, and balance, while also supporting back pain relief.
Benefits of the Bird Dog for Back Pain
The Bird Dog exercise strengthens the deep core and hip muscles, helping to support the spine and relieve back pain.
It promotes proper posture and spinal alignment by improving proprioception in the hip and lower back muscles, reducing the risk of lower back discomfort.
How to perform the Bird Dog – Instructions:
Step 1: Starting Position
- Begin on your hands and knees, with your hands under your shoulders and knees under your hips.
- Keep your back flat and lightly engage your core.
Step 2: Engage your core:
- Imagine lightly drawing your navel toward your spine to engage your core muscles.
- Maintain a neutral spine position to protect your lower back.
Step 3: Perform the Exercise
- Simultaneously extend your right arm straight out in front of you and your left leg straight back.
- Keep your arm and leg at the same height as your body, parallel to the ground.
- Exhale as you extend and reach, focusing on balance and stability.
- Inhale as you return your arm and leg to the starting position.
Step 4: Alternate Sides
- Repeat the exercise by extending your left arm and right leg.
- Continue to alternate sides in a slow and controlled manner.
Sets & Reps:
- For beginners, start with 2 sets of 8-10 repetitions on each side.
- Gradually increase the number of sets and repetitions as you gain strength and confidence.
Tips & Form:
- Maintain a neutral spine and engage your core to prevent arching your back.
- Focus on balance and control, and avoid excessive swaying or tilting.
- Breathe steadily during the exercise to assist in stability and coordination.
Consistent practice of the Bird Dog exercise can lead to improved core strength and balance, contributing to better back health and reduced risk of back pain. As you progress, you can explore variations or increase the intensity to further challenge your core muscles and enhance the benefits.
