Exercise: Bird DogJohn F. Graham, MS, CSCS*D, FNSCALehigh Valley Hospital and Health Network, Allentown/Bethlehem, Pennsylvania

TYPE OF EXERCISE

Core.

MUSCLES USED

Erector spinae, latissimus dorsi, rectusabdominis, transverse abdominus, glu-teus maximus, trapezius, supraspinatus,infraspinatus, subscapularis, teres mi-nor, anterior and medial deltoids,posterior deltoids, serratus anterior,gluteus medius/minimus.

STARTING POSITION

� Kneel on a stable exercise table, mat,or floor.

� Position the hands directly under theshoulders at shoulder width with thefingers facing forward.

� Position the knees and feet hip widthapart with feet dorsiflexed.

� Pre-brace the abdominals and coremuscles by attempting to contractthe muscles and placing the spine ina neutral position, prior to initiatingthe ascent.

ASCENT—RIGHT ARM AND LEFTLEG (UPWARD MOVEMENT)

� With control, simultaneously flexthe right shoulder and extend the

left hip to a parallel or near parallelposition with the floor.

� Right shoulder flexion: Slowlyraise and straighten the right armforward until it is at or nearparallel to the floor without raisingor dropping either shoulder (keepboth shoulders parallel to thefloor).

� Left hip extension: Slowly extendyour left hip backward by raising andstraightening the left knee until it isat or near parallel to the floorwithout any rotation in the hip (keepboth hips parallel to the floor).

� The degree of right shoulder flexionand left hip extension is determinedby the ability to maintain a neutral

Figure 1. Bird dog: right arm-left leg.

Figure 2. Bird dog: left arm-right leg.

John F. Graham, MS, CSCS*D,FNSCA

Column Editor

Exercise Technique

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spine and avoid a lumbar lordosis(sagging of the lower back). Theright arm and left leg should onlybe raised to heights where a neutralspine can be maintained through theactions of the core and abdominalmuscles working together (Figures 1and 2).

� Keep the head and neck rigid andaligned with the spine throughoutthe ascent.

� At the completion of the ascent, holdthe limbs for 5 to 10 seconds.

� Exhale slowly throughout the ascent.

DESCENT—RIGHT ARM AND LEFTLEG (DOWNWARD MOVEMENT)

� With control, return the right armand left leg to their starting position.

� Keep the head and neck rigid andaligned with the spine throughoutthe descent.

� Inhale slowly throughout the de-scent and repeat the exercise withthe left arm and right leg.

ALTERNATIVE

� Perform exercise using a stability ball(Figures 3 and 4).

John F. Graham is the director ofcommunity and corporate fitness for theLehigh Valley Health Network.

Figure 3. Bird dog physioball: right arm-left leg.

Figure 4. Bird dog physioball: left arm-right leg.

Exercise Technique

VOLUME 31 | NUMBER 6 | DECEMBER 200994