The bird dog exercise is a type of core exercise that involves extending one arm and the opposite leg out straight, forming a straight line from your head to your toes. This exercise is designed to improve stability, encourage a neutral spine, and relieve low back pain. This exercise can be done either on the ground or on a stability ball. It is important to keep your back flat and your core engaged throughout the exercise to get the most benefit.
What type of exercise is bird dog?
The bird dog is a bodyweight exercise that primarily targets the core muscles, including the erector spinae, latissimus dorsi, rectus abdominis, transverse abdominus, gluteus maximus, trapezius, supraspinatus, and serratus anterior. This exercise is designed to improve stability, encourage a neutral spine, and relieve low back pain. It can be used as a dedicated core training movement or as a general warmup exercise.
Why is it called bird dog exercise?
The bird dog exercise is thought to be named after the pointing position of hunting dogs, who would crouch low to the ground and point their nose towards a bird in a field. The exercise mimics this position, and it is also said to resemble a bird in flight. The exercise is an effective core stabilizer, and can help to improve posture and balance.
What is the recommend technique for performing the bird dog exercise?
The recommended technique for performing the bird dog exercise is to start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Engage your core and reach one arm straight out in front of you, and the opposite leg straight back behind you. Your elbow and knee should stay in line with your torso, and your head should stay in line with your spine. Hold for a few seconds, and then return to the starting position and repeat on the opposite side. Make sure you keep your core engaged and your back straight throughout the exercise.
Is bird dog a resistance exercise?
Yes, the bird dog exercise is a resistance exercise. It is a core exercise that engages multiple muscles in the abdominal, back, and gluteal regions. This exercise strengthens these muscles, as well as improving stability, encouraging a neutral spine, and relieving low back pain. It can be performed with a resistance band to increase the intensity of the exercise.