#WednesdayWorkout with @drmalekpt 💥CORE WORK💥
Bird dogs are a frequently used core exercise which require reaching an arm out and the opposite leg back while on hands and knees.
The classic isometric version with holds, has shown to recruit a high % of smaller back muscles, which can be helpful with acute back pain. (Rehab doesn't end here, though. It's important to load it afterwards.)
🧩Bird dogs are just ONE piece of a program that can include core training, dynamic stabilization, and scapular/shoulder control, and hip & back extensor strength. While you may not be lifting heavy loads with this, it still takes substantial effort not to tip over. Can you do it?
✖️Core muscles are recruited for proprioception, balance, and energy transfer from the lower extremity to the upper extremity and hold an upright posture.
✖️Exercises like these that bring in these muscles can be included in a program that works stability/endurance for gymnasts, dancers, and other sports with extension-focused movement (tennis, volleyball, anything with jumping!).
⚙️Core exercises offer a challenge to the sensorimotor system that can improve postural endurance and also have been shown to reduce lower extremity injury in sport. These are another tool in the massive toolbox that is exercises to help keep you moving. PLUS, they're easy to do at home. win!
⬇️Here are a few variations to challenge the posterior chain and keep things fun and interesting!
1️⃣ Bear dog
2️⃣ Bird dog + Row
3️⃣ Bird dog + Shoulder Flexion/ER
4️⃣ Bear dog + Shoulder Flexion/ER
✅Like | Share | 🎯Tag a friend who could use it!
👇🏼Try them out and LMK your fave!
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📚Calatayud et al. 2019
📚Xiao et al. 2016
📚Pirouzi et al. 2013
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#gaiam #gaiamanywhere #everybodybends #yoga #yogapractice