Dogs speak but only to those that listen.” -Orhan Pamuk
“Bird dogs, also called “pointing dogs”, are named for their instinct to point with their paws or muzzle to communicate with humans. Named for the similar positioning to our furry friends, the Bird Dog is a key exercise for building a strong core necessary to protect you from injury and boost your athleticism. The “All 4’s” quadruped position (on your hands and knees) reinforces proper spinal alignment and postural control. This exercise challenges your core by raising your center of gravity and teaches the discipline of coordinated arm and leg motion with a stable trunk.
To perform this bird dog, Inhale slowly and deeply while maintaining a neutral spine with its natural curves. Exhale as you lift your pelvic floor. Tone your trunk and raise your arm and opposite leg straight out in one line with your trunk, making sure not to sway or twist your pelvis. Inhale as you relax and return to the original position, and exhale as you switch arms and legs. The goal of this exercise is to resist the forces that destabilize your spine and cause you to lose balance. The movement occurring through the limbs as the spine remains stable provides excellent carry over to functional daily movements and athletic maneuvers.
If you find it too strenuous, this exercise may be modified by leaning over a chair, table, or countertop, or quadruped with isolated arm or leg motions until core control is sufficient to combine alternate motions. You can also modify by placing a pillow or cushion under your belly.
For further challenge, add arm and leg motions to further ramp up the global core muscle activation. Resistance bands may also be used with your arm or leg motions. You may also shift your weight forward through your weight-bearing arm, floating the weight-bearing knee off the ground onto your toes to provide additional destabilizing forces, which increases your core muscle recruitment to generate more power. Your body will speak to you if you listen!