Benefits of the Bird Dog
I couldn’t find one good picture of a senior doing a bird dog with good form so I went with this much more fun picture of a bird (yes a duck is technically a bird) and a dog. Plus it’s way more interesting than a screenshot of me exercising!
I hope you liked it :) Now onto the details of it all … or you can skip to the video at the end if you don’t want tips on form.
The bird dog is a simple body-weight exercise that can help you to strengthen your core, decrease pain in your back and improve your posture. It can also help you to improve your balance, flexibility and mobility.
When first starting out, it can be a challenging exercise for many senior women, especially if you’re not in the habit of engaging your core and glute (butt) muscles .
When done regularly, you should expect to feel dramatic increases in your balance and stability while engaged in the exercise. You are also very likely to notice increases in your strength and flexibility.
The main muscles that are worked when doing a bird dog are your erector spinae muscles (a group of muscles that run along your spine), your core, glutes, and shoulders.
In order to protect your back, it’s very important to have good form while doing the bird dog. This means engaging your core and NOT allowing your back to sag.
Steps to do the bird dog exercise:
Start on your hands and knees with your hands under your shoulders and knees under your hips.
It’s essential to pull your belly button in towards your spine and try to keep your low back relatively flat.
While keeping your abs and glutes engaged, simultaneously lift your your opposite hand and knee off the ground and extend your arm forward and your leg backward.
Your hip may rotate upward to try to help you with balance. Try to keep both hips parallel to the floor and get your balance from your core and glutes.
Hold this extended position for 3 - 5 seconds while trying to relax your neck and shoulder, then bring the tip of your elbow toward the tip of your knee.
You may find that either your upper or lower body is more flexible and will try to do more of the work. Try to meet your elbow and knee in the middle of your body to allow your shoulders to relax while your low back stretches.
Hold your elbow to your knee (or as close as you can get it) for 3 - 5 seconds and then reset your form.
Repeat the same process on your other side. Complete 3 - 4 bird dogs on each side of your body.
Like any other exercise, you can progress or regress the movements to make them harder or easier.
Regression:
If this exercise is too hard and you aren’t able to maintain your balance, start by working on bringing your hand and knee off the ground without extending them. Simply hold them (hand and knee) an inch off the ground for 3 - 5 seonds and then return to start to position. Repeat on the other side.
Progressions:
If this exercise is too easy,
Add a small trunk rotation while in the extended position
Do the bird dog from high plank position.
Work on doing same side extensions of arm and leg while keeping hips parallel to the floor.
You can also use a stability ball to under your trunk while doing the bird dog. Some people find this easier and others have told me they think it’s harder. Decide for yourself!
Please consult with your doctor before starting any exercise program.
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