All about the Bird Dog Exercise
(Pilates)
BENEFITS & MUSCLES WORKED: Erector Spinae – interior muscles that support the whole spine
ABS, Glutes, Core, Hips
Improves Posture & helps strengthen the lower back
START POSITION: Kneel on a mat with your fingers pointing forward with your hands flat on the floor. Wrists should be vertically below your shoulders. Your knees should be vertically below your hips. Face downwards but slightly forwards.
Watch: my Bird Dog video
NOTES: Difficulty Rating: 72%
When I coach people with lower back issues (and inevitably other niggles), I always recommend that we try several different back-strengthening exercises (both Pilates & light gym weights). If my student experiences adverse pain or discomfort, we skip the workout and try other ones until we find as many as possible that seem to work. The Bird Dog is one of my first go-to exercises for this purpose.
This coaching technique works very well because painful backs and other joints have multiple causes for different people, and the best way to prescribe suitable recovery exercises quickly is by asking the student, “How does that feel”?
Proper technique is crucial in these situations. Poor technique, combined with injury, is a recipe for disaster and could easily cause severe or permanent damage to the student.
Here’s a great video about how to do the Bird Dog