Exercise of the Month: Bird-Dog

Research shows that people with back pain have weakness in their back muscles. Having adequate back strength is also important for just simply maintaining good posture. Especially at this time of year when kids are picking up heavy backpacks, it’s important to think about keeping our backs strong.

Bird-Dog is a wonderful exercise that works on stabilizing your core muscles and building back strength, while adding dynamic contralateral movement.  To perform this exercise, get down on all fours with hands directly under your shoulders, and knees right under your hips.  While bracing your core, stretch out one arm and the opposite leg while focusing on not rocking from side to side.  Also do not allow your back to sag or rotate.  Return to beginning position, alternate sides and perform 12 repetitions.    This is a foundational exercise that can be performed daily to maintain good core and back strength.

If you have any questions or would like help creating an exercise routine, call L A R Physical Therapy at 410.381.1574 or email admin@larpt.com to schedule an appointment.

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