Bird Dog
The bird dog trains the back and buttock muscles to hold the spine steady while the arms and legs move. It is a staple of back pain programmes because it builds endurance in these muscles without putting heavy load on the spine.
Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.
How to do it
- 1
Start on your hands and knees, hands under shoulders and knees under hips, with your back flat.
- 2
Gently tighten your tummy muscles, as if bracing for a light poke in the stomach.
- 3
Slowly stretch one leg straight back and the opposite arm straight forward, keeping your back flat and hips level.
- 4
Hold for 3 to 5 seconds.
- 5
Return slowly to the start and repeat with the other arm and leg.
How many
6 to 10 repetitions on each side, 2 sets, once a day. Build up to holding for 10 seconds.
Common mistakes
Lifting the leg too high so the back arches. The leg should be level with the body, not higher.
Twisting the hips. Imagine a cup of tea balanced on your lower back.
Rushing. Slow and steady is what builds control.
Holding your breath.
Make it easier
Move only one leg at a time, keeping both hands on the floor. Or slide the leg back along the floor without lifting it.
Make it harder
Hold for longer, or draw the elbow and knee in under the body between repetitions without touching the floor.
Who it helps
When to stop and check
Use a folded towel under the knees if kneeling is uncomfortable. Stop if the exercise causes sharp back pain or pain going down the leg.
Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.
Get my form checkedFrequently asked questions
Is bird dog safe for slip disc?
Why do I wobble when I do the bird dog?
Related
More back exercises
Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra