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How to do the bird dog exercise: variations, form, tips and benefits

^{Published on 2024-12-17 08:43:09 - Women's Health}
 

• As an exercise to help you manage and ultimately reduce back pain, the bird dog minimises stress on the spine and does not subject it to high stress loads. The emphasis on keeping a locked, neutral spine throughout also means that the spine is in its least stressed and most resilient and aligned position, in turn encouraging proper posture.

The article from Women's Health UK discusses the bird dog exercise, highlighting its benefits and how to perform it correctly. The bird dog is a core-strengthening move that targets the abs, lower back, glutes, and shoulders, promoting better balance, stability, and coordination. It's particularly praised for its ability to enhance posture and reduce lower back pain by engaging the core muscles in a way that supports the spine. The exercise involves starting on all fours, extending one arm forward and the opposite leg back, keeping the body in a straight line, and then returning to the starting position. Variations and progressions are suggested to increase difficulty, such as adding resistance or performing the move on an unstable surface. The article also includes tips on common mistakes to avoid, like arching the back or not fully extending the limbs, ensuring the exercise is done effectively and safely.

Read the Full Women's Health Article at:
[ https://www.womenshealthmag.com/uk/fitness/a61993976/bird-dog-exercise/ ]

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