Bird Dog | Core Stability Exercise to Treat Sciatica

Описание: The Bird Dog targets key muscle groups, including the lower back, abdominals, and glutes, which play a vital role in supporting the spine and pelvis. By enhancing stability and engaging these muscles, the Bird Dog becomes a particularly beneficial exercise for treating sciatica.

INSTRUCTIONS:
👉Position yourself: Start on your hands and knees, with your wrists directly beneath your shoulders and your knees beneath your hips. As always, keep your back in a neutral position.

👉Extend one arm and the opposite leg: Slowly extend your right arm straight in front of you while simultaneously extending your left leg straight behind you. Emphasize keeping your torso stable and avoid rotating your hips.

👉Hold the position: Keep this position for 3-5 seconds, keeping your core engaged and maintaining a straight line from your fingertips to your toes.

👉Return to the starting position: Slowly return to the starting position and repeat with the opposite arm and leg.

👉Repeat the movement: Perform 10-15 repetitions on each side.

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4 Core Stabilization Exercises to Treat Sciatica

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