This is an advanced version of the bird dog exercise. Start on all fours, with a neutral spine and your core activated to keep it that way. With a band anchored on your wrist and the same side leg (in the video it is on the left), perform the exercise by reaching one arm forward while the opposite leg goes back. The goal is to stretch out without changing spinal position; don’t worry about how high your leg or arm can go. Repeat on the same side as in the video, or alternate between sides.
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