Exercise of the Week: Bird dog

What a great exercise, for so many reasons!

Bird dog helps to improve:

• Balance

• Core stabilization

• Gluteal and shoulder strength

• Posture

• Functional mobility: getting onto/off floor

• back pain

To perform:

• Using a mat, start on hands and knees

• Make sure wrists are aligned with shoulders, and knees are aligned with hips

• Engage your core by drawing your belly button into your spine

• Keep back neutral, as if you were trying to hold a cup on a table

• Slowly reach R arm long by ear, and L leg behind you, lengthening leg

• Return, switch sides

• Focus to keep hips and pelvis steady throughout movement

• Try 2 sets of 10 reps total to start