Low Back
Bird Dog
Opposite arm and leg reach on hands and knees to build trunk and hip stability.
- Stability
- Core
- Posterior chain
How to do it
Follow the steps in order. Move in a comfortable range unless your provider said otherwise.
- Start on hands and knees with a neutral spine.
- Reach one arm forward and the opposite leg back without rotating the hips.
- Pause when the arm, torso, and leg form a long line.
- Return and switch sides.