Basic Bird Dog

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What is Active Release Technique?

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Basic Bird Dog

This can be a difficult exercise. They key is to maintain a slow and deliberate movement. Having a mirror to observe your pelvis during this exercise may help you perform it correctly. Perform 3 sets of 10.

(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. Your leg should finish in the straightened position just below head height. Do NOT arch your back to accomplish this position, maintain the NEUTRAL back position. (the picture shows correct form)

(3)When extending the leg your pelvis should remain level with the ground, and now sway left or right.

*It is a common mistake to sway left/right or to raise the working hip during this motion. If this occurs you are not working the correct muscles. (the picture shows correct form)

(4)Return to the starting position, and then extend the opposite leg 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.