The Birddog Exercise

Technique:

• Begin on all fours, hands directly under your shoulders and knees directly under your hips
• Keep head aligned with spine (to help avoid tilting head, look at floor)
• Keep buttocks and abdomen tight. Do not arch the back
• Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner
• Keep arm, spine, and opposite leg aligned as if they are forming a tabletop
• Balance yourself for 10-15 seconds then slowly return to starting position
• Switch sides and repeat
• Remember to breathe

How Often?

Do 10 repetitions each side, twice daily