Bird Dog Exercise
In this video, Dr. Brian Damhoff demonstrates the **Bird Dog Exercise**—a foundational anti-extension/rotation drill for deep core and spinal control. Extend opposite arm and leg while keeping hips and spine rock-solid. Optional: place a small ball on your back to prevent wobble.
🔥 Benefits of the Bird Dog:
- ✅ Builds deep core stability and control
- ✅ Strengthens spinal stabilizers for injury prevention
- ✅ Improves posture and movement coordination
- ✅ Safe and joint-friendly for most fitness levels
- ✅ Enhances cross-body neural connection
📝 Exercise Details:
Exercise: Bird Dog
Difficulty Level: Beginner-Friendly
🛠️ What You’ll Need:
✔ Mat or soft surface
✔ Optional: Small ball for back-flat feedback
📅 When to Use This:
Perfect for warm-ups, core stability training, rehab programs, or as part of an injury prevention routine. Great for athletes, runners, and anyone looking to protect their lower back.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.