Bird-Dog

The Bird-Dog is an initial-phase “ strength ” exercise used to improve core stability and coordination, making it a staple in many (p)rehabilitation programs. The Bird-Dog also places emphasis on the Latissimus Dorsi and opposing Gluteus Maximus , which form the Posterior Sling . The Bird-Dog is one of the “Big Three” popularised by Dr. Stuart McGill for core stability.

Procedure

Starting Position:

• Quadruped (on all fours) with The Hands directly under The Shoulder Girdles and The Knees under The Hip s

• Vertebral Column neutrally aligned between Lumbar - Flexion and Lumbar - Extension

• Ankles in full Dorsiflexion

• Position should be rigidly maintained, even against perturbation

The Bird-Dog is then performed by simultaneously extending one arm and the opposing leg without compromising position of the spine. These limbs are returned to the starting position before attempting the manoeuvre on the opposing side.

Variation

• Knees off the ground

• On Foam Roll

Cluster

Regression

The following exercises may be used as a regression if Bird-Dogs exceed the capacity of the patient:

• Cat-Cow

• Deadbugs - cues appropriate core/ spinal engagement while lengthening Hip - Flexion /

Progression

The following exercises may be used as a progression to Bird-Dogs once the client is proficient:

• Bear Crawl

• Bird-Dog Row - One Arm Row variation that emphasises Posterior Sling

• Copenhagen - Side Plank variation that emphasises Anterior Sling

• Farmers Carry - whole body exercise that emphasises core/ anti-rotation