Bird Dog (Core Stability and Coordination)

The Bird Dog exercise is a powerful, functional movement that targets the core, lower back, and spine. This simple yet effective exercise enhances core strength, improves posture, and aids in injury prevention. Whether you’re recovering from an injury or simply looking to enhance your overall fitness, adding the Bird Dog exercise to your routine can help you achieve long-term resilience and mobility.

At Invigor Health, our expert team, led by Ryan Dorahy, a seasoned sports physiotherapist, integrates exercises like the Bird Dog into our physiotherapy services and rehabilitation programs, ensuring every patient receives tailored care for optimal recovery, strength, and long-term performance.

What is the Bird Dog Exercise?

The Bird Dog exercise is a dynamic, bodyweight movement that requires balance, coordination, and strength. The movement involves extending one arm and the opposite leg while maintaining a stable core and neutral spine. This exercise challenges your balance and engages multiple muscle groups simultaneously, particularly your core, glutes, and lower back muscles.

Key Movements in Bird Dog Exercise:

  • Start Position: Begin on all fours, hands directly beneath your shoulders, knees beneath your hips.
  • Action: Slowly extend your right arm forward while simultaneously extending your left leg backward. Keep your torso stable and avoid rotating your hips.
  • Return to Start: Bring your right arm and left leg back to the starting position, then repeat on the other side.
  • Repetitions: Perform 10-15 reps on each side, maintaining slow, controlled movements.

By focusing on controlled extensions, the Bird Dog exercise promotes better coordination and engages deep stabilizing muscles that improve your posture and spinal health.

Need Personalised Physiotherapy Support?

If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.

BONDI JUNCTION
MAROUBRA
How to do bird dog -men performing bird dog exercise

Benefits of Bird Dog Exercise for Core Strength and Spine Health

The Bird Dog exercise offers several benefits for both rehabilitation and injury prevention. Here’s how it helps:

  • Core Strength: Strengthens the muscles that stabilize the spine and pelvis, critical for daily movements and athletic performance.
  • Spinal Health: Improves spinal alignment and helps relieve lower back pain by building strength in the supporting muscles.
  • Posture Improvement: Regular practice helps improve posture by activating the muscles that support the spine and maintain proper alignment.
  • Injury Prevention: Enhances core stability and balance, reducing the risk of falls and injuries, particularly in individuals recovering from injuries or surgery.
  • Functional Fitness: Targets multiple muscle groups at once, promoting better coordination and functional strength, which is vital for overall health.

At Invigor Health, we integrate the Bird Dog exercise into physiotherapy programs for individuals recovering from sports injuries, surgeries, or chronic pain. It’s a great addition to a personalized rehabilitation routine.

How to Do Bird Dog Exercise Correctly

To maximize the benefits of the Bird Dog workout and avoid common mistakes, follow these steps:

  1. Set up on the floor: Position yourself on your hands and knees, ensuring your wrists are aligned with your shoulders and knees with your hips (this is known as the bird dog pose).
  2. Engage your core: Tighten your abdominal muscles and ensure your spine is neutral (avoid arching or rounding your back).
  3. Extend arm and leg: Slowly extend your right arm forward and left leg back, keeping them level with your body. Hold for a few seconds.
  4. Control the movement: Focus on slow and controlled movements to prevent any jerking or loss of balance.
  5. Return to start: Bring your arm and leg back to the starting position, and repeat on the opposite side.

Remember, the key to success is control—avoid rushing through the movement to ensure proper form and reduce the risk of injury.

women performing bird dog exercise

Bird Dog Exercise Variations for Different Fitness Levels

Whether you’re a beginner or an advanced practitioner, the BirdDog exercise can be modified to suit your needs:

For Beginners:

  • Knee-only Version: Instead of extending your arm and leg fully, start by simply lifting one arm or leg at a time to focus on balance and stability.
  • Hold Position: If extending the arm and leg at the same time is too challenging, practice holding the position for a few seconds before lowering back down.

For Advanced:

  • Add Resistance: Use a resistance band around your arms or legs to increase the challenge and strengthen the muscles further.
  • Increase Duration: Hold each extension for 5-10 seconds to build endurance and stability.
  • Add Weights: Hold light dumbbells in your hands or attach ankle weights to challenge the muscles even more.

Exercise Bird Dog for Post-Surgical Rehabilitation

Bird Dog exercises are particularly effective for post-surgical rehabilitation, especially after back, hip, or knee surgeries. This exercise helps restore strength and stability to the muscles surrounding the spine and pelvis, which are often weakened after surgery.

At Invigor Health, we tailor the Bird Dog exercise to suit your individual recovery needs, ensuring it’s safe and effective as part of your rehabilitation program.

Benefits for Post-Surgical Patients:

  • Core Activation: Engages deep core muscles that support the spine, important for post-surgery recovery.
  • Balance and Stability: Improves balance, which is often compromised after surgery, reducing the risk of falls.
  • Lower Back Pain Relief: During the bird dog exercise, muscles worked and hence, help alleviate pain and improve mobility post-surgery

Always consult with a physiotherapist to ensure the Bird Dog exercise is appropriate for your recovery stage.

How to Incorporate Bird Dog into Your Routine

At Invigor Health, we believe in the power of preventative physiotherapy and rehabilitation. Whether you are recovering from an injury or looking to enhance your core strength, our team of physiotherapists can incorporate the Bird Dog exercise into your tailored rehabilitation program.

We offer personalized, evidence-based care at both our Invigor Health Bondi Junction and Invigor Health Maroubra clinics, as well as Telehealth services for those who prefer to train at home.

Our physiotherapists will guide you through each step of the Bird Dog exercise, ensuring proper form and progress toward your recovery goals. Book your physiotherapy session and begin your journey towards pain relief, enhanced mobility, and long-term injury prevention 

Need Personalised Physiotherapy Support?

If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.

BONDI JUNCTION
MAROUBRA

Exercise For You

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  • Tai Chi for Balancing
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  • Shoulder External Rotation
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Frequently Asked Questions

A typical recommendation is 10-15 reps on each side, gradually increasing as you progress.

Yes, it is beneficial for strengthening the core and stabilizing the lower back. Regular practice can help alleviate and prevent lower back pain.

It’s best to consult your doctor before starting any exercise during pregnancy. The Bird Dog can be modified to suit your comfort level.

With consistent practice, results can be seen in 2-4 weeks, particularly in improved posture, core strength, and spinal alignment.

For optimal results, aim to perform the Bird Dog exercise 3-4 times a week. Always allow your body time to rest between sessions.