Exercises for Back Pain Relief: The Bird Dog

Video Transcript

"Our next exercise is called the Bird Dog. The Bird Dog is great for really strengthening our total body. What we're going to do is we're going to get on our hands and our knees. It does focus on the lower back. On our hands and knees, we're going to raise opposite arm, opposite leg. I'll show you how this looks. Your hands are shoulder width apart, your back if flat, your knees. You want to make sure you're in a stable position. What we're going to do is raise the opposite arm and the opposite leg and hold it. Release and do the opposite side. Release. You really want to focus on squeezing. Squeezing and focusing in on your core. Squeezing your abdominals and also, really reaching out with the arm. Really stretching out and reaching out with the leg as well. If you find this exercise a little challenging, then there is an alternative for you. I'll show you how this goes. Instead of both arms and legs at the same time, just do one at a time and get yourself around the total body. We'll start with our left arm. Hold it. You would keep circulating around. I would recommend doing 10 sets of these."