Bird dog exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bird dog )

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Name of exercise  AROM lumbar alt leg/arm (bird dog)
Other names of exercise Bird dog
Description of exercise Bird dog exercise is a core strengthening exercise that targets the muscles in the back, abdomen, and hips. To perform this exercise, start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Keeping your core engaged, simultaneously extend your right arm and left leg straight out behind you. Hold for a few seconds, then return to the starting position and repeat on the other side. This exercise helps to improve balance, stability, and posture, making it a great addition to any workout routine. It can also help alleviate lower back pain and improve overall strength and flexibility.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin on hands and knees.
  • Extend the right leg while lifting the left arm.
  • Hold 2-3 seconds.
  • Return to start position and repeat with left leg and right arm.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Sacroiliac, Hip
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation, Extension, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased balance
  • Better posture
  • Enhanced coordination
  • Stronger back muscles
  • Toned glutes
  • Improved hip mobility
  • Increased shoulder stability
  • Better overall body stability
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The bird dog exercise is generally a safe and effective exercise for most people. However, there are certain situations where it may be best to avoid this exercise:If you have a recent injury or pain in your lower back, shoulders, or knees, it is best to avoid the bird dog exercise until you have fully recovered.
  • If you have a history of disc herniation or other spinal issues, it is important to consult with a healthcare professional before attempting the bird dog exercise.
  • Pregnant women should avoid the bird dog exercise, as it may put too much pressure on the abdomen and pelvic floor muscles.
  • If you have difficulty balancing or have a fear of falling, it is best to avoid the bird dog exercise as it requires good balance and stability.
  • If you have any other medical conditions or concerns, it is always best to consult with a healthcare professional before attempting the bird dog exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain neutral spine, do not twist.
  • Progress by placing weights on ankles and wrists.

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Hip pain
  • Knee pain
  • Shoulder pain
  • Sciatica
  • Scoliosis
  • Spinal stenosis
  • Herniated disc

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    Frequently asked questions

     

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