This progression of the bird dog adds some more spinal motion. Start on all fours in a neutral spinal position, with your core activated to keep this position. Reach one arm and the opposite leg out, then bring them in and try to touch the elbow to the knee, then stretch them back out. The key is to make sure you don’t extend your low back when you reach your legs and arms out, which will get harder to do after more repetitions.
Leave a Reply