Virtual Fitness: Bird Dog Exercise For Beginners

Beginner Bird Dog Exercise

Senior Man Performing Beginner Bird Dog Exercise – Pexels

Instructions: This is a basic core stabilization strength training exercise for shoulder mobility, and core strength. Get onto all fours. Place your knees under your hips, and your hands under your shoulders. Slowly raise one arm up to shoulder level. Bring the the arm down, and repeat the movement on the other arm. Continue alternating your arms. Avoid sagging and maintain a steady position. Toes are either curled or uncurled. Uncurled will provide more balance. Perform 10 rounds (1 round is lifting the right and then left arm). Do fewer rounds if you can’t reach 10. Avoid swinging your arms, and move slowly.

Caution: Stop and rest if you get tired. Discontinue the exercise if you experience discomfort. Loss of balance will occur, if you move too fast.

Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practised on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.

Modifications: If you experience discomfort in your knees, use a thicker mat.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider


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Posted on October 11, 2021, in abdominal strength, core exercise, Core Fitness, Exercise, Flexibility, home exercise, Strength training, Videos and tagged , , . Bookmark the permalink. Leave a comment.

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