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

( Prone bird dog )

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Name of exercise  AROM lumbar ext alt arm/leg prone
Other names of exercise Prone bird dog
Description of exercise Prone bird dog is a core strengthening exercise that targets 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 extend your right arm straight out in front of you while simultaneously extending your left leg straight behind you. Hold this position for a few seconds, then return to the starting position. Repeat on the other side, alternating for several repetitions. This exercise helps improve stability, balance, and posture, 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
  • Lie face down, with towel roll under forehead, arms outstretched over head as shown.
  • Raise left arm and right leg up.
  • Lower and repeat with right arm/left leg.
  • Return to start and repeat the series.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

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

  • Core stabilization
  • Improved balance
  • Increased muscular endurance
  • Better posture
  • Reduced risk of back pain
  • Improved coordination
  • Enhanced athletic performance
  • Increased hip and shoulder mobility
  • Strengthened back muscles
  • Improved overall body control

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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 prone bird dog exercise should be avoided if you have any injuries or conditions that could be aggravated by this movement. This includes injuries to the back, shoulders, or wrists, as well as conditions such as osteoporosis, arthritis, or herniated discs. It is also not recommended for pregnant women or individuals with balance or coordination issues. If you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a healthcare professional. Additionally, it is important to avoid this exercise if you are unfamiliar with proper form and technique, as incorrect execution can lead to injury.

    • Precautions

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

  • Progress by holding 2-3 seconds.

    • Helpful in Diseases

  • osteoarthritis
  • low back pain
  • sciatica
  • scoliosis
  • herniated disc
  • spinal stenosis

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    Frequently asked questions

     

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