How To Properly Do A Bird Dog with Hold - Strength and Posture Exercises - Wellen

Описание: Quadruped alternate shoulder flexion with hip extension is a great exercise to enhance core strength, including both lower abdominal and lower back muscle strength. Upper body weight bearing during this exercise also helps keep the bones in your wrists and arms strong.

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⏱️TIMESTAMPS⏱️
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0:00 Why do a Bird Dog with Hold?
0:16 How to set up for a Bird Dog with Hold
0:31 How to perform a Bird Dog with Hold
1:03 Common mistakes when performing a Bird Dog with Hold

SET UP
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Begin by getting into a hands and knees position on your mat. Your hands should be directly below your shoulders, and your knees should be directly below your hips. Your back should be positioned in a neutral position as if forming a tabletop.

MOVEMENT
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Engage your lower abdominal muscles and elevate one arm forward and the opposite leg backward. Your thumb should be pointed up toward the ceiling. Hold this position for 5 to 10 seconds, then return to the starting position. Repeat with the other arm and leg.

TIPS
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Make sure you do not arch or twist your back as you do this exercise.

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MEDICAL DISCLAIMER
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This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used as a substitute for the consultation, diagnosis and/or medical treatment of a qualified physician, physical therapist or healthcare provider. Use of this content is at your sole risk.