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
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Disclaimer
The information in this article is intended for educational purposes within the context of continuing education for massage therapists, continuing education for athletic trainers, continuing education for physical therapists, continuing education for chiropractors, and continuing education for rehabilitation professionals. It is not a substitute for medical advice, diagnosis, or treatment. Although every effort has been made to ensure accuracy and reflect current understanding at the time of publication, practitioners must always work within the legal scope of their professional practice and follow all regional regulatory guidelines.
Hands-on techniques and clinical applications described in this material should only be performed by appropriately trained and licensed professionals. Individuals experiencing pain or symptoms should be referred to a qualified healthcare provider for assessment. Niel Asher Education is not responsible for any injury, loss, or damage resulting from the use or misuse of the information provided in this content.
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