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Rehab Thursday: The Birddog

By Dr. Sapna |

Yes I said the birddog!

Why perform this exercise:

This is a stability exercise that trains your glutes, lower back, abdominals, and hip muscles.

Who can benefit: Poor posture, lower back pain, hip pain, sedentary sitting workers,  etc

How to perform this exercise:

  1. Start on your hands and knees with your palms flat on the floor. Your knees should be hip-width and bent at 90 degrees.
  2. Brace your abs, and raise your right leg making sure not to sway or shift your body weight (use only your leg). A sign of weakness is when you are unable to lift your leg without shifting your body weight onto the stationary hip.
  3. Once you’ve achieved your balance, raise your opposite arm (left arm) until in line with your body. Hold for approx. 3-5seconds.
  4. Return to the starting position.
  5. Brace your abdominals and lift your left leg now.
  6. Repeat steps 3 and 4.


photo courtesy No copyright infringement intended

photo courtesy No copyright infringement intended

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About The Author

Dr. Sapna is Toronto’s leading health expert on holistic healthy living and rehabilitation. Her passion for health, fitness, rehab, and nutrition has made her a leading authority on functional and integrative healthcare with highly regarded results-driven patient care. Dr. Sapna is a well known and respected Chiropractor, media personality, entrepreneur, educator, and a recognized leader in the field of injury rehab. Live inspired. Live Life!

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