Bird Dog Exercise

The Bird-Dog exercise was popularized by Dr. Stuart McGill, a leading spine specialist, as a core stability exercise. McGill's research demonstrated its value in enhancing spinal health and reducing low back pain, and he included it in his “Big Three” core stability exercises along with the side plank and the modified curl-up. The exercise is now a staple in physical therapy, strength training, and fitness routines. It is especially useful for building cross lateral stability in the body, which is useful for easing unilateral back pain that is due to instability in the body.

Purpose: To improve core strength, enhance balance, and promote stability in the lower back, glutes, and shoulders.

Target Areas: Core, lower back, glutes, shoulders, and hips.

Instructions:

1. Begin on all fours in a tabletop position with your hands directly under your shoulders and your knees under your hips. Engage your core by pulling your belly button upward towards your spine. Keep your back flat and your neck aligned with your spine. 

2. Extend your right arm forward and your left leg back, creating a straight line from your hand to your foot. Hold the position for 2–3 seconds.

3. Slowly return your arm and leg to the starting position. 

4. Repeat on the other side, with your left arm going forward and your right leg back. 

5. Perform 8–12 repetitions per side for 2–3 sets.

   
   

Tips:

• Engage your core throughout the movement to avoid arching and straining your lower back.

• If you struggle with balance, start by lifting only your arm or leg until you build strength.

• Keep your gaze down to maintain a neutral neck position to avoid straining the neck. 

• Keep your back neutral throughout the exercise, and keep your hand and foot raised at about the same level from the floor.

Who Should Do Bird Dogs?

The Bird Dog exercise is a great core stability and balance exercise that targets the lower back, glutes, and shoulders. It is ideal for:

• People Looking to Improve Core Stability: The bird dog is excellent for strengthening the core and improving overall stability, especially for those with weak or underdeveloped core muscles.

• Individuals with Lower Back Pain (Mild to Moderate): Strengthening the core and lower back muscles with bird dogs can help alleviate mild to moderate lower back pain by improving muscle endurance and posture.

• Athletes: Great for athletes looking to enhance balance, coordination, and functional strength, especially in sports requiring core control and stability.

• People Rehabilitating from Injuries: Especially beneficial for those recovering from a back, hip, or shoulder injury as it works on strengthening stabilizing muscles in the body while promoting safe movement patterns.

• Beginners to Fitness: It’s a low-impact, accessible exercise that can be easily modified for beginners or those with less experience in core training.

• Those Looking to Improve Posture: Strengthening the muscles of the back, core, and shoulders can contribute to better overall posture, especially for those who spend long periods sitting.

Who Should Avoid or Modify Bird Dogs?

While generally safe, some individuals should modify or avoid the bird dog exercise:

• People with Acute Back Pain or Injuries: If someone has severe or acute lower back pain (especially a herniated disc or sciatica), bird dogs may exacerbate the discomfort and should be avoided or modified by a healthcare professional.

• Individuals with Shoulder or Wrist Injuries: Since the bird dog involves bearing weight on the hands and extending the opposite arm, people with wrist or shoulder injuries may experience discomfort or strain. Modifying the hand placement or performing the exercise on forearms can be an alternative.

• Those with Hip or Pelvic Issues: If there’s an existing injury or instability in the hips, pelvis, or knees, the exercise may put unnecessary strain on these areas. Alternatives or modifications like performing the movement in a seated or supported position may be more suitable.

• Pregnant Women (Later Stages): As the pregnancy progresses, it may become uncomfortable or unsafe to perform the bird dog. Alternative exercises that don't require prolonged time on the hands or belly can be recommended.

• People with Balance Issues: If balance is severely compromised, performing the bird dog may cause instability or risk falling. Working with a professional on modifications or balance training exercises can help.

• Those Lacking Core Strength: If core strength is not yet developed, it might be difficult to hold the position without arching the lower back, which could strain the spine. Starting with easier core exercises may be more appropriate.

• If It Causes Pain: If in doubt, if it causes pain, don't do it.