Advanced Bird Dog

Follow Our Blog

What is Active Release Technique?

©Midwest Sport and Spine 2011

730 N. Franklin Suite 602, Chicago, IL 60654 MidwestSportAndSpine@gmail.com Phone:312-756-7839 Fax:312-253-4453

Advanced Bird Dog

The Bird Dog Advanced is only used once the bird dog basic is mastered and the stabilizing muscles have been properly strengthened. Perform 3 sets of 10 with this exercise.

(1)Begin with your hands below your shoulders, and knees below your hips. Your back and head should be kept in a neutral position.

(2)Slowly slide one leg back extending it directly behind you while at the same time extending the opposite side arm in front of you. Your leg and arm should finish in the straightened position just below head height.

*Do NOT arch your back to accomplish this, maintain the NEUTRAL back position. (the picture shows correct form).

*Also do not let your shoulders or pelvis sway left or right greater than once inch.

(3)Return to the starting position, and then extend the opposite leg and arm slowly but deliberately. Most find this exercise easier do perform on one side easier than the other.

*This exercise requires a slow controlled movement. Count slowly to three on the way out, and again on the way back.