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

( Pregnancy bird dog )

View Report

–

Name of exercise  AROM lumbar alt leg/arm quadruped (bird dog)
Other names of exercise Pregnancy bird dog
Description of exercise Pregnancy bird dog exercise is a safe and effective way for pregnant women to strengthen their core and back muscles. It involves getting on all fours, with hands directly under the shoulders and knees directly under the hips. From this position, the opposite arm and leg are lifted and extended out straight, creating a “bird dog” shape. This exercise helps improve balance and stability, as well as strengthen the muscles in the back, hips, and abdomen. It can also help alleviate back pain and prepare the body for the physical demands of labor and delivery. It is important to consult with a healthcare provider before starting any exercise routine during pregnancy.
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.

    • –

    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise Stabilization, Pregnancy
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation, Reposition

    Benefits of exercise

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

  • Improved core strength
  • Better balance
  • Increased muscle tone
  • Improved posture
  • Reduced back pain
  • Increased hip flexibility
  • Strengthened pelvic floor
  • Improved coordination
  • Increased energy
  • Better overall physical fitness

    •  

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

    When to avoid this exercise

  • Pregnancy bird dog exercise is a low-impact exercise that is generally safe for pregnant women. However, there are certain situations where it should be avoided. Firstly, if you have a history of miscarriage or have been advised by your doctor to avoid any physical activity during pregnancy, it is best to avoid the pregnancy bird dog exercise. Additionally, if you experience any pain, discomfort, or dizziness while performing the exercise, stop immediately and consult with your doctor. It is also important to avoid this exercise if you have any complications in your pregnancy, such as placenta previa or high blood pressure. Furthermore, if you are in your third trimester, it is recommended to avoid exercises that involve being on your hands and knees, as it can put pressure on your abdomen and potentially harm the baby. In summary, it is important to consult with your doctor and listen to your body before performing the pregnancy bird dog exercise to ensure the safety of both you and your baby.

    • 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

  • Pregnancy
  • Back pain
  • Weak or strained abdominal muscles
  • Poor posture

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleProne bent knee leg twists exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articlePregnancy heel slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR