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

( Tubing bird dog )

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Name of exercise  Resist shld flx w/hip ext quadruped w/elastic
Other names of exercise Tubing bird dog
Description of exercise Tubing bird dog exercise is a core strengthening exercise that targets the muscles in the back, abdomen, and hips. It involves getting on all fours with a resistance band or tubing looped around the feet and hands. The exercise is performed by extending one arm and the opposite leg while keeping the core engaged and the back straight. This movement mimics the motion of a bird dog pointing its prey. The exercise helps improve balance, stability, and coordination while also strengthening the core muscles. It can be modified for different fitness levels by adjusting the tension of the resistance band or tubing. Regular practice of tubing bird dog exercise can lead to a stronger and more stable core, which can help prevent injuries and improve overall fitness.
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 in four point kneeling with one end of elastic under right knee.
  • Grasp other end of elastic in right hand.
  • Extend left leg backward while raising right arm.
  • Return and repeat.
  • Repeat series with elastic under left knee and holding elastic in left hand.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Shoulder
    Type of Muscles Abdominal, Back, Gluteal, Deltoid, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved core stability
  • Increased balance
  • Strengthened back muscles
  • Improved posture
  • Enhanced coordination
  • Increased flexibility
  • Reduced risk of back pain
  • Improved hip mobility
  • Strengthened shoulder muscles
  • Improved overall body strength

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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 tubing bird dog exercise should be avoided if you have any existing injuries or pain in your back, shoulders, or hips. It should also be avoided if you have any conditions that affect your balance or stability, such as vertigo or inner ear problems. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and pelvic floor. If you have recently had surgery, it is important to consult with your doctor before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the tubing bird dog, it is best to stop and consult with a healthcare professional.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter resistance and gradually increase
  • Keep the core engaged throughout the exercise
  • Keep the spine in a neutral position
  • Avoid arching the back
  • Breathe properly throughout the movement
  • Keep the shoulders relaxed
  • Avoid jerky or sudden movements
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Osteoarthritis
  • Degenerative disc disease
  • Herniated disc
  • Sciatica
  • Spinal stenosis
  • Spondylolisthesis
  • Lumbar instability
  • Lumbar strain or sprain
  • Postural imbalances
  • Low back pain

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    Frequently asked questions

     

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