LIBRARY

Bird dog poses are a core-stability exercise, one of Dr. Stuart McGill's Big 3 for spine health, performed on all fours where you extend one arm and the opposite leg at the same time while keeping your torso perfectly still. The movement trains anti-rotation strength through your deep core, including the transverse abdominis and obliques, along with the erector spinae, multifidus, and glutes. Start in a tabletop position with hands under shoulders and knees under hips, brace your core, and reach one arm forward while extending the opposite leg back to hip height. Keep your hips and shoulders square to the floor, your spine neutral, and your neck long. Move slowly, pause at full extension, and avoid arching or sagging as you switch sides.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.