Modified Bird Dog Exercise
This therapeutic exercise trains the core and posterior chain by strengthening the muscles alone the spine. This modified version is performed using a chair instead of typically performed on the floor. Learn how to brace and support this movement properly with this demonstration by Bariatric Fitness Rx. Welcome, I'm Leah with BFRx, and we are going to be working on our posterior chain and core, strengthening it in the bird dog exercise. So typically, the bird dog is seen on the floor where you bring one knee down, extending the leg and the arm, but we're not gonna do it that way. We're gonna do a way that allows you to do it in a standing position, so if you're not able to come down to the floor, you can still get the benefits of bird dog in the standing position. So, all you will need is the assistance of your chair, and we're gonna go ahead and begin by first placing our hands right onto the base of the chair, and walk those feet just about hip distance apart. Now from here, you'll make sure your neck is in line with the spine, your ribcage, you're gonna draw it in, and you're going to press down into the chair, nice strong arms, and make sure your back is flexed, I want you to just think about bringing the ribcage in and flatting that lower back. If it's not possible to get the back flat because your hamstring's still tight or your lower back, you can use some blocks or books to keep you up a little bit higher. So for what we're gonna do here to start, we're just gonna go ahead and we're gonna place the right leg to the center, left leg is going to lift on up, you're gonna squeeze your quadriceps muscles to make it really strong, flex your toes back, and lift the leg. Holding it here, I want you to draw the ribcage in, navel pulls up, try to get that neutral spine in the back, looking down at your chair, you should feel the core activate very strong here. Breathing here, keep energy over the foot. Think about lengthening the top of the head, and then switch sides. Let's do the other leg. Lift that leg on up, squeeze your quadriceps, flex your toes back, draw the ribcage in and down, you should almost feel like the pressure is released in that lower back when you bring that ribcage in to brace your core, and then bring that leg down. So if that felt challenging enough for you, you can do a couple more sets just like that. I'll show you the progression as well. So coming back down to the chair again, other leg, we're gonna go ahead and reach the leg up, flex the toes, squeeze your quadricep, draw your ribcage in, navel pulls up, now extend, do the fingertips, so energy out to the fingertips, and to the back of the heel, lengthen your spine, breathe here, and then think about that ribcage, pulling the ribcage in, navel to spine, keep breathing, hold. Try to hold for eight seconds, and then other side. Other leg, reach, energy out to the fingertips, now to the back heel, ribcage in, navel pulls in, keep breathing, keep it strong, hold for three, two, one, and then go ahead and come on up. So go ahead and repeat this exercise, do about eight second holds on each side, do about three sets. I hope you enjoy this exercise, share it with your friends, thank you so much for watching.