Bird Dog Tutorial: A Great Core Stability Exercise For Low Back Pain

🐦‍⬛ Bird Dog Exercise Tutorial: Strengthen Your Core, Stabilize Your Back 💪 👉 *Need Help With Your Back Pain?* Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw 📚 *Resources:* 📖 https://backinshapeprogram.com/2024/11/bird-dog-tutorial-a-great-core-stability-exercise-for-low-back-pain/ https://youtu.be/yFO7FhNOnjg https://youtu.be/vIHfmjeUNcs https://youtu.be/Dx_etoV107w 🌟 *Why Bird Dog?* *Core Stability:* This exercise enhances your ability to maintain a neutral spine while moving, crucial for back pain relief and prevention. *Safe Progression:* Build from basic to advanced levels at your own pace, ensuring correct form throughout. 📝 *Tutorial Overview:* *Level 1:* Start with partial movements of arms or legs. *Level 2:* Progress to full arm or leg extensions, one at a time. *Level 3:* Combine arm and leg movements in half reps. *Level 4:* Full Bird Dog - extend opposite arm and leg fully. *Level 5-6:* Advance to bear walks, moving forwards, backwards, or sideways for dynamic core engagement. 🔧 *Technique Tips:* *Maintain Neutral Spine:* Use an object on your sacrum to ensure no twisting or arching. *Engage Core:* Focus on core activation to prevent spine movement. *Slow & Steady:* Control is key; speed can lead to loss of form. 🚫 *Progression Note:* While weights or bands can be used, they're often less effective for core stability at advanced levels. Instead, use Bird Dog as a warm-up leading into other strengthening exercises. 💡 *Final Thoughts:* *Versatility:* Perfect for beginners to advanced exercisers, aiding in both rehab and core strength maintenance. *Complementary Exercises:* Incorporate with squats, hip hinges, and step-ups for a comprehensive back rehab program. 👉 *Get Started:* Follow this tutorial to add the Bird Dog to your routine for back health. For more, explore our exercise library or join the Back In Shape Program. #mobility #CoreStability #BackPainRehab #BirdDogExercise *Chapters:* 0:00 Introduction 0:25 How To Use This Tutorial 1:37 Main Objectives 3:00 Level One 5:16 Level Two 7:41 Level Three 9:19 Level Four 11:25 Level Five 12:44 Level Six 13:55 Using Weights & Bands 14:51 Expert Strategy 15:55 Overview: Final Thoughts