Birddog exercise method and purpose

Birddog is a balance-improving exercise that can be added at the beginning and end of your usual workout routine. Let’s take a look at the muscles that can be trained with Bird Dog exercise and the correct way to exercise.

Birddog exercises can be used to train muscles using your own body weight and can be used for other exercises by changing only the name. Birddog is a perfect exercise method that utilizes various muscles and plays a key role in balance and core muscle activation.

The main exercise purpose of Birddog is to strengthen the back muscles. In addition, you can train the glutes, trapezius, deltoids, hamstrings, piriformis, buttocks, pectoral, serratus, and triceps as well as abs and obliques.

In the following, we will explain the Birddog exercise in detail.

How to exercise with birddog

Birddog starts with your knees on the floor and your hands on the floor, with your hands under your shoulders and your knees under your hips.

The next step in the starting position is to straighten one leg and the opposite arm so that it is in line with your back. 

Switch hands and hold the same position. It is also important to perform additional movements stably with arms and legs outstretched.

Usually, the action of clenching a fist with the outstretched hand and extending the toe of the raised leg is surprisingly helpful in activating muscles and improving balance.

Both your arms and legs do not need to be raised above your back. Rather, it is important to activate all the muscles for a few seconds and maintain a stable posture.

Birddog is an exercise that activates the core muscles and strengthens the muscles that support the spine.

The key to human alignment

For effective workouts while maintaining alignment and balance, remember the following:

• Keep your hips straight   throughout the exercise , taking care not to twist your pelvis .

• The outstretched limbs should not rise above the height of the back. Elevating the limbs higher than the back puts a lot of unnecessary force on the back muscles, reducing the effectiveness of the exercise.
• Tighten your stomach to keep your back from arching and activate the pelvic floor muscles in your core.
• Be careful not to let your chest drop too low. Bend your shoulders and lower your shoulder blades as if you are bringing your shoulder blades as close together as possible .
• The neck is an extension of the spine. Keeping your gaze facing forward, tilt your head forward.
• Moving slowly while controlling your muscles will make it easier to maintain your balance.

If your wrist on the floor hurts, change to a clenched position. Be careful not to place a mat that is too soft, as the height of the palm and fingers that support the weight may be different.

Muscles that can be trained with Birddog Exercises

Birddog is a perfect exercise method that can train the following muscles.

• erector spinae muscle : a muscle extending from the skull to the sacrum and spine, it acts on the extension, rotation and flexion of the vertebrae.
• Rectus abdominis and obliques : These are muscles related to the erector spinae externally and maintain stability.
• Gluteus gluteus maximus : This is the muscle that lifts the leg.
• trapezius and deltoid : These are the muscles used to raise the arm.
• Tendon, gluteus medius, gluteus minimus, and external obturator of the buttocks: These are the muscles involved in stable posture.
• Pectoralis, levator and triceps: These are also muscles involved in stable posture.

Concentrate on not losing your balance as you move.

How to Add Birddog to Your Workout Routine

Depending on the intensity and type of exercise, various modifications of the bird dog are possible.

• When added to warm-up, it activates the muscular system and maintains body alignment.
• When exercising in earnest, combine it with other exercises.
• Use it as a warm- up exercise before stretching .

Precautions

Birddog can be done by anyone, regardless of exercise level. It is also effective in preventing injuries, preventing spinal alignment, and relieving chronic low back pain.

Do not do Birddog exercises when you are injured or in pain. If necessary, exercise under the supervision of a professional, but when it is difficult to maintain lower body muscles or balance, it is difficult to do bird dog.

Birddog is an exercise that supports your weight with your arms, so don’t overdo it, especially when you have a shoulder injury or pain.