What are bird dog exercises?
According to Dr Aijaz Ashai, a physiotherapist and fitness expert in India, "bird dog is a simple but extremely effective movement that mainly affects the torso, back and buttocks."
This is also easy for beginners: From the knee position against your hands and knees on the mat, extend one hand straight out in front of you while extending the opposite leg back, keeping your body in a straight line from your hands to your feet. This seemingly simple movement requires you to mobilize all of your core strength to maintain balance, thereby helping to increase overall stability.
Benefits of bird dog exercises
Strengthen core strength: A healthy core helps reduce the risk of injury and improve performance.
Improve balance and stability: This exercise activates small muscle groups to stabilize the body, which is extremely important for daily activities and preventing falls, especially in the elderly.
Posture correction and back pain reduction: Bird dog strengthens the muscles along the spine, thereby supporting a firmer back and significantly improving posture.
Increase flexibility and coordination: Stretching your arms and legs at the same time helps improve coordination, increasing flexibility in the hips, shoulders and lower back.
Mistakes to avoid when practicing bird dog
Lower back curves: Put unnecessary pressure on the spine.
Excessive Stretching of your limbs: Causes imbalance and loss of control.
Sagging hips: Causes tension in the lower back.
Inactivation of the abs: Disrupts the stability of the entire body.
In particular, people with shoulder pain need to be cautious and should consult a doctor before exercising.
