Th Bird Dog. An exercise for you to try at home.
Why do this?
It’s great for your posterior core – the muscular region that includes the abdominals, lower back, butt and thighs. Great for all you office workers out there.
Starting position is on your hands and knees, knees underneath hips and wrists underneath shoulders. Fingers pointing forward.
Engage your core, imagine tightening a corset or the feeling you get when you cough. Keep your spine in a neutral position, avoid excessive sagging or arching. Pull shoulder blades towards your hips.
Start by lifting right arm until its parallel to the ground, try not to allow the shoulders to tilt upward. Keep both shoulders parallel to the floor. Your head is an extension of your spine and should remain aligned with the spine throughout the movement. Do not lift the head or let it sag downward.
Then lengthen the left leg until it is long and strong and lift the leg off the floor until it is at or near parallel to the floor. The leg should not be lifted above hip height. This will help to avoid upward rotation at the hip.
The leg and arm should only be raised as to heights that allow you to maintain the shoulders and pelvis in parallel to one another, the core engaged and the spine in neutral position.
Hold for 10 seconds and then change sides. Do 3 sets of 10 to get you started.
Let me know if you have any questions.