VIDEO 10. Bird Dog Exercises

Bird dog exercise is an exercise that works the erector spinae, rectus abdominus and gluteal muscles. It can be used to improve core stabilization, body control and balance.

The patient kneels on the floor. Before starting, she places her wrists directly under her shoulders and her knees under her hips. She keeps her back straight. She keeps the muscles around her abdomen tight. She slowly lifts her left leg and extends it in a straight line without a back. Then he lifts her right arm up and brings it straight in front of her. Hold this position for a few seconds. As she releases the position and returns to the neutral position, she begins to inhale slowly. Repeat the same steps with the other hand and leg.