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

( Bird dog on BOSU® )

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Name of exercise  AROM hip ext/shld flx (bird dog) w/BOSU®
Other names of exercise Bird dog on BOSU®
Description of exercise Bird dog on BOSU® is a core and stability exercise that involves balancing on a BOSU® ball while performing a bird dog movement. This exercise targets the muscles in the core, back, and glutes, while also improving balance and coordination. To perform the exercise, one must get into a tabletop position on the BOSU® ball with hands directly under shoulders and knees under hips. Then, extend one arm and the opposite leg, maintaining a straight line from head to toe. Hold for a few seconds before returning to the starting position and repeating on the other side. This exercise challenges the body in a dynamic and unstable environment, making it a great addition to any workout routine.
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
  • Kneel in quadruped with both knees on BOSU, hands on floor.
  • Extend one leg and opposite arm.
  • Return to kneeling and extend other leg and arm.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Shoulder
    Type of Muscles Abdominal, Back, Gluteal, Deltoid
    Category of Exercise Power or Agility
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Improves balance
  • Strengthens core muscles
  • Increases stability
  • Engages multiple muscle groups
  • Enhances coordination
  • Challenges proprioception
  • Improves posture
  • Increases body awareness
  • Builds overall body strength
  • Can be modified for different fitness levels

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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 on BOSU® exercise should be avoided if you have any existing injuries or pain in your wrists, shoulders, or lower back. This exercise requires a significant amount of core stability and balance, so if you have any conditions that affect these areas, it may be best to avoid this exercise. Additionally, if you are new to exercising or have poor balance, it is important to build up your strength and stability before attempting this exercise. It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any concerns or pre-existing conditions.

    • Precautions

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

  • Keep back straight.

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple Sclerosis
  • Stroke
  • Cerebral Palsy
  • Muscular Dystrophy
  • Balance disorders
  • Spinal cord injuries
  • Traumatic brain injuries
  • Peripheral neuropathy

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    Frequently asked questions

     

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