Do bird dogs
Reach one arm and the opposite leg from hands and knees to build back and core control.
- How often
- Weekly
- Time
- 5 min
- Recommended for
- 6 factors
How to do it
- Start on your hands and knees, hands under shoulders and knees under hips. Keep your back flat and neck long.
- Tighten your stomach muscles.
- Slowly reach your right arm forward and your left leg back until both are in line with your body. Do not let your hips tip or your back sag.
- Hold for about 5 seconds, then return. Switch sides.
- Do 8 to 10 repetitions per side, 2 to 3 times a week.
Why it helps
The bird dog works the muscles along your spine, your glutes and your deep abdominals together, while asking you to keep your trunk still. That steadiness is what protects your back when you lift or twist. It is a standard part of spine conditioning programs.
Be careful
Move slowly and keep the range comfortable. Pad your knees if needed. Stop if you feel sharp pain, and see a doctor or physical therapist if back pain persists.
Recommended for
Caregiving for an adult
Helping a parent, partner or relative with daily life, often nonstop.
hobbyCrossFit and HIIT
Fast, hard intervals with jumps, lifts and very little rest.
hobbyDIY home improvement
Ladders, power tools, heavy lifting and dust from old materials.
hobbyGardening
Kneeling, digging, lifting and pulling weeds for hours in the sun.
habitParenting young children
Lifting, carrying, bending and rocking all day, on broken sleep.
hobbyWeightlifting
Heavy loads through your back, shoulders and wrists, set after set.