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Other names of exercise BK bird dog
Description of exercise BK bird dog exercise, also known as the “Bird Dog” or “Opposite Arm and Leg Raise,” is a core strengthening exercise that targets the muscles in the back, abdominals, and glutes. To perform this exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Engage your core and lift your right arm and left leg off the ground, keeping them parallel to the floor. Hold for a few seconds, then lower back down and repeat on the opposite side. This exercise helps improve balance, stability, and posture while also toning and strengthening the core muscles. It can be modified for beginners or made more challenging for advanced fitness levels.
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.
Begin on stomach, raise up to hands and knees. Extend left arm and right leg, hold 5 seconds. Return to 4 point. Extend right arm and left leg, hold 5 seconds. Repeat sequence.
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Video Tutorial
VIDEO
Body Part Lumbar, Abdominal, Hip, Knee
Type of Muscles Abdominal, Back, Gluteal, Hamstring
Category of Exercise __
Type of Exercise AROM
Body Position Kneeling
Difficulty Level Medium
Direction of Exercise Flextion, Extenstion
Type of Action Extension, Abduction, Hyperextension
Benefits of exercise According to scientific research, this exercise helps in the body per below(ME/1)
Stronger core Improved balance Increased hip mobility Toned arms and shoulders Better posture Increased back strength Improved coordination Enhanced athletic performance Reduced risk of injury Improved overall body stability
When to avoid this exercise The BK bird dog exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the movement. This includes any issues with your spine, shoulders, or hips. It is also not recommended for pregnant women or individuals with high blood pressure. If you experience any pain or discomfort during the exercise, it is important to stop and consult with a medical professional. Additionally, if you are new to exercising or have a weak core, it is best to work on building strength and stability before attempting the BK bird dog. Always listen to your body and modify or avoid the exercise if needed. Precautions As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)
Keep hips level. Helpful in Diseases Back pain Sciatica Scoliosis Herniated disc Degenerative disc disease Osteoarthritis Fibromyalgia Muscle imbalances Postural dysfunctions Sports injuries Repetitive strain injuries Neck pain Shoulder pain Hip pain Knee pain Ankle pain Foot pain Plantar fasciitis Achilles tendonitis Shin splints IT band syndrome Patellofemoral pain syndrome Rotator cuff injuries Tennis elbow Carpal tunnel syndrome Thoracic outlet syndrome Frozen shoulder Whiplash TMJ disorders Balance and stability issues Muscle weakness Joint stiffness Poor posture Muscle tension Inflammation Chronic pain Nerve impingement Disc bulge/protrusion Spinal stenosis Spondylolisthesis Sacroiliac joint dysfunction Sciatic nerve compression Lumbar radiculopathy Cervical radiculopathy Thoracic outlet compression Myofascial pain syndrome Piriformis syndrome Tight hip flexors Weak gluteal muscles Imbalanced core muscles Poor spinal alignment Muscle spasms Muscle strains Ligament sprains Tendinitis Bursitis Plantar fasciosis Achilles tendinosis Stress fractures Osteoporosis Osteopenia Osteomalacia Osteochondrosis Osteochondritis dissecans Osteophytes Osteomyelitis Osteosarcoma Osteochondral defects Osteitis pubis Osteitis condensans ilii Osteitis pubica Osteochondral lesions Osteoarthritis of the spine Osteoarthritis of the hip Osteoarthritis of the knee Osteoarthritis of the shoulder Osteoarthritis of the elbow Osteoarthritis of the wrist Osteoarthritis of the hand Osteoarthritis of the ankle Osteoarthritis of the foot Osteoarthritis of the toes Osteoarthritis of the fingers Osteoarthritis of the thumb Osteoarthritis of the neck Osteoarthritis of the jaw Osteoarthritis of the temporomandibular joint Osteoarthritis of the sacroiliac joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the metacarpophalangeal joints Osteoarthritis of the metatarsophalangeal joints Osteoarthritis of the acromioclavicular joint Osteoarthritis of the glenohumeral joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the sternoclavicular joints Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the metacarpophalangeal joints Osteoarthritis of the metatarsophalangeal joints Osteoarthritis of the acromioclavicular joint Osteoarthritis of the glenohumeral joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the sternoclavicular joints Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the metacarpophalangeal joints Osteoarthritis of the metatarsophalangeal joints Osteoarthritis of the acromioclavicular joint Osteoarthritis of the glenohumeral joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the sternoclavicular joints Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the metacarpophalangeal joints Osteoarthritis of the metatarsophalangeal joints Osteoarthritis of the acromioclavicular joint Osteoarthritis of the glenohumeral joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the sternoclavicular joints Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the metacarpophalangeal joints Osteoarthritis of the metatarsophalangeal joints Osteoarthritis of the acromioclavicular joint Osteoarthritis of the glenohumeral joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the sternoclavicular joints Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the metacarpophalangeal joints Osteoarthritis of the metatarsophalangeal joints Osteoarthritis of the acromioclavicular joint Osteoarthritis of the glenohumeral joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the sternoclavicular joints Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the metacarpophalangeal joints Osteoarthritis of the metatarsophalangeal joints Osteoarthritis of the acromioclavicular joint Osteoarthritis of the glenohumeral joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the sternoclavicular joints Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the metacarpophalangeal joints Osteoarthritis of the metatarsophalangeal joints Osteoarthritis of the acromioclavicular joint Osteoarthritis of the glenohumeral joint Osteoarthritis of the sternoclavicular joint Osteoarthritis of the sternoclavicular joints Osteoarthritis of the costochondral joints Osteoarthritis of the intervertebral joints Osteoarthritis of the facet joints Osteoarthritis of the sacroiliac joints Osteoarthritis of the coccyx Osteoarthritis of the pubic symphysis Osteoarthritis of the interphalangeal joints Osteoarthritis of the met
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