Core Exercises for Low Back Pain - The Bird Dog Progression
Channel: Mobility Plus Sports Rehab
Date: 14/06/2020

Do you have low back pain and want to find a relief exercise? Try this progression to our core exercises for low back pain, The Bird Dog exercise progression 👇

This is a progression of the other Bird Dog exercise (link to the basic bird dog exercise here: https://youtu.be/roVdsM-74tM)

The motor control challenge for the bird dog exercise can be enhanced further in this form: instead of placing the and knee on the ground after each repetition, the individual should try to reach the opposite arm and leg as far “away” from the body as possible, while keeping a good neutral spine position and abdominal bracing.
Video Outline
0:00 Intro to Bird Dog Set-up
0:17 Position #1
0:26 Bird Dog Progression #1

1️⃣- Get on all fours with your hands underneath the shoulders or slightly in front and feet under the hips. Then, create tension in your body by pressing both hands into the floor to push your chest away and try to spread the floor apart underneath you. 

2️⃣- Extend the opposite arm and leg and stabilize the spine in this position first. Next, the progression is to try and draw a circle or square with both the extended arm and leg. work clockwise and counterclockwise.

3️⃣- Hold this opposite extended position for 3-5 squares or circles on each side. Aim to keep the entire spine from moving or shifting to one side. 

Once again, ensure that no motion occurs in the spine – only at the shoulder and hip.  The bird dog transforms into a more dynamic exercise by moving the foot and hand in geometrical motions.  Drawing circles and squares is a favourite starting progression.

❗Please remember, you should NOT ❌feel more back pain while doing this exercise. If you do and have questions, please STOP the exercise and give us a call!

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. As always, We are here for you!🧡💛💚💙

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your low back pain rehab? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try! Comment below if you have any questions!

👉🏼If you like this video, make sure you give it  👍 and SHARE it with a friend who has frequent back pain or needs help with their Low Back Pain!💪🏼

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