Exercise for bird dogs is a movement of kernel strengthening. It can also help improve balance and stability. Here’s how to do this exercise to harvest the advantages.
Are you looking for an exercise that targets your kernel, your hips and your back muscles? You should do the Bird Dog exercise, which is ideal for improving balance, strengthening your heart and promoting good posture. It is an easy and very effective exercise. One of the best things about this body weight exercise is that he doesn’t need gym equipment. Just a carpet is sufficient to perform this movement, and it will not be a task to include it in your daily fitness routine. In addition, you should find a place in your room or outside where you can easily extend an arm and your opposite leg at the same time.
What is Bird Dog exercise?
“The Bird Dog exercise is a simple but very effective body weight movement that targets your nucleus, your back and your glutes,” explains the physiotherapist and fitness expert, Dr Aijaz Ashai. This implies extending an arm forward while stretching the opposite leg behind you simultaneously. By doing this exercise, you should maintain a straight line from your hand to your foot. It can be executed by beginners as well as the elderly.
What are the advantages of the exercise of bird dogs?
Here are some of the advantages of dog exercise:
- Strengthening the nucleus: A stronger nucleus can increase the overall physical function, which is why you should exercise the bird. He hires the nucleus and the return at the same time, according to the research published in the International newspaper of practice sciences in 2021.
- Improves balance and stability: Exercise is good for balance, according to an analysis published in Research and practice of rehabilitation In 2016. By stretching one arm and the other leg, the Bird Dog exercise makes your body activate the stabilizing muscles. “This movement improves your balance, which is crucial for daily activities,” explains the expert.
- Improves posture: It ensures the alignment of the spine and helps to improve posture by contracting the muscles along the spine. “A stable and healthy spine minimizes the risk of back injury,” said the expert. It can also reduce lower back pain, according to a study published in Medicine in 2019.
- Flexibility: Movement involves stretching using the arms and legs. “This can improve the flexibility of hips, shoulders and lower back,” said Dr. Ashai. Flexibility is important because it helps prevent stiffness in the body.
- Best coordination: While you try to balance your body, it helps improve the concentration and consciousness of your body movements. “This can lead to better coordination,” said the expert.
How to exercise the bird?
Executing the Bird Dog exercise with an appropriate form is crucial to harvest the advantages.
- To do this animal inspiration exercise, start on your hands and knees, with your wrists directly under your shoulders. Your knees must be directly under your hips and your neutral spine, head aligned on your back.
- Slowly take your right arm towards you in front of you while keeping your thumb pointed upwards. At the same time, move your left leg behind you, making sure that it is parallel to the ground.
- Use your body to keep a straight line from your right hand to your left foot. Be your hips on the ground and use your kernel to keep your body stable for a few seconds.
- Gradually return your arm and leg to the first step without bending your back.
“Make the number of rehearsals as you wish, usually 10 to 15 on each side,” explains the expert.
What are the errors to avoid by exercising the bird dog?
To obtain the maximum advantages of the Bird Dog exercise, be sure not to make these current errors:
- Lower back: Most people hide the lower back too much while extending their arms or legs. “This may insist on the spine and limit the effectiveness of the exercise,” explains the expert
- Excessive members: The overexxation of your arm and your leg can cause loss of balance and shape. Thus, the extension as far as your body can while maintaining a committed nucleus is necessary during this exercise.
- Sagged hips: Sagging hips at the time of movement puts too much stress on the lower back. Make sure you keep your hips aligned with your shoulders as well as the knees.
- Do not engage your nucleus: Do not engage your kernel will cause instability in addition to reducing the effectiveness of the exercise. “Always land your abdominal muscles to hold a stable position while doing this exercise,” suggests Dr. Ashai.
What are the disadvantages of the exercise of the bird?
It is a simple and safe exercise for most people, but there are some drawbacks to execute it:
- People suffering from shoulder pain can find this exercise a little difficult or painful. This is why it is best to consult a doctor before trying an exercise, including the bird dog.
- Although it is an excellent exercise for the nucleus, it may not offer the same strength gains for other muscle groups as other exercises such as squats or pumps.
Bird dog exercise is an effective movement that can offer basic strength, balance and flexibility. Whether you are a beginner or a fitness enthusiast, this can be an excellent addition to your training diet.
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Related FAQ
Is Bird Dog better than a board?
Dog exercises and bird board engage the nucleus, but they get involved differently. The board is a static socket which activates the whole nucleus while encouraging the stability of the shoulders and arms. The bird dog, however, is a dynamic movement that tests balance and stability by activating several muscle groups at the same time. The two exercises are beneficial, but the bird dog offers more variety of movement and can be more effective in improving coordination.
How long to exercise the bird?
Taking in the Bird Dog exercise varies according to your physical form and your targets. Beginners can maintain the position for 5 to 10 seconds side. You can take it from a notch while holding 20 to 30 seconds to build stability and endurance. However, keep in mind that good shape is always more important than the maintenance time.
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