RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
  • Home
  • BMI Calculator
  • Online Races
  • Crossline Shop
  • Virtual Race as a Service
  • Cool Deals
  • About RunSociety
  • Advertise
  • Contact
Categories
  • Community
  • Food & Nutrition
  • Gears
  • Health & Injuries
  • Highlight
  • Inspiration
  • Interviews
  • News
  • Opinions
  • Races
  • Reviews
  • Training
Facebook Twitter Instagram YouTube
  • Races
  • News
  • Highlight
  • Reviews
  • Gears
  • Interviews
  • Food & Nutrition
  • Training
  • Inspiration
  • Health & Injuries
Facebook Twitter Instagram YouTube
RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
  • Home
    • About RunSociety
    • Advertise
    • Contact
  • BMI Calculator
  • Online Races
  • Crossline Shop
  • Virtual Race as a Service
  • Shop
RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
Home»Training»Support Your Spine with the Bird Dog Exercise
Training

Support Your Spine with the Bird Dog Exercise

The RunSociety TeamBy The RunSociety TeamJuly 5, 2014Updated:March 5, 20162 Mins Read
Facebook WhatsApp Twitter Email LinkedIn Pinterest
Support Your Spine with the Bird Dog Exercise
Share
Facebook WhatsApp Twitter Email LinkedIn Pinterest

The Bird Dog Exercise helps improve muscle coordination and balance. This makes it easier to keep the spine stable for running and general everyday movement.

It also helps tone the lower back, upper spine, hamstrings and glutes, while tighter abs also keep the spine supported.

Instructions

  • Begin on all fours with knees under the hips and hip-width apart with the hands flat and shoulder-width apart.
  • Next, squeeze the abs by pulling the belly towards the spine.
  • Keep the spine in a neutral position without rotating the hips or arching the back.
  • Extend the left leg back and the right arm straight ahead.
  • Maintain this position for 3 to 4 seconds or as long as possible.
  • Do the same with the other arm and leg.

Recommended Number of Sets

The Bird Dog should be repeated 6 to 7 times on each side. To make it more challenging, steadily increase to 10 to 12 counts. For an extra challenge, try adding movement into the mix by slowly lowering and lifting the extended leg and arm a few inches while maintaining proper form throughout the routine.

Common Mistakes and Important Notes

One of the most common mistakes that people make when doing this exercise is letting the belly sag in the middle. This causes the chest to raise, the hips to drop and the head to stick up. Another common mistake is not raising the upper leg high enough.

Using the back muscles is also something to avoid. Not moving in a controlled and smooth way while moving the limbs out is another issue when performing this exercise. Quality over quantity is the vital rule with the Bird Dog exercise.

Do note that it is important for individuals with a medical condition that could be affected by these stretches for runners to speak with a health care professional in advance.

Fitness
Share. Facebook WhatsApp Twitter Email LinkedIn Pinterest
The RunSociety Team
The RunSociety Team
  • Website

We work with our partners to bring insight, meaningful and the latest news, information and updates in the world of running to you in record-breaking fashion.

Related Posts

How to break through a running plateau easily?

April 16, 2022

Best Post-Run Recovery Tips by Community Runners

February 16, 2022

6 Exercises That Will Help You Burn Fat Without Running or Jogging

January 21, 2022
Add A Comment

Leave A Reply Cancel Reply

Subscribe to Updates

Get free access to the latest running event updates, promotions, product announcements and much more!

Run For Singapore 2022: Moving Towards a Fascinating Future Together

June 3, 2022

Under Armour’s All Out Mile Has Your Name Written on it

May 29, 2022

How to Find Your Own Interesting Routes to Run

May 26, 2022

MINDS commemorates its 60th anniversary with a Colour Socks Parade

April 9, 2022
RunSociety – Asia's Leading Online Running Magazine
Facebook Twitter Instagram YouTube
  • Home
  • About
  • Advertise
  • Contact
  • Community Guidelines
  • Ethics Statement
  • Privacy Policy
  • Terms and Policies

With a commitment and pride to quality content for the running community. RunSociety is, and always has been an independent body.

Copyright © 2011 - 2022 RunSociety. All Rights Reserved. Designed & Developed In House.

Type above and press Enter to search. Press Esc to cancel.