Quadruped Opposite Arm & Leg Hold (Bird-Dog)
Balance position on one hand and one knee while the opposite arm and leg are extended.
Instructions
Get on all fours: hands under your shoulders, knees under your hips, fingers spread wide.
Engage your core and lengthen your spine, keeping your pelvis neutral.
As you exhale, slowly and deliberately extend your right arm forward and your left leg backward (or vice versa).
Keep your pelvis and shoulders aligned, avoiding rotation or sagging.
Keep your fingers extended and your foot active, as if pushing against two opposite walls.
Hold the position, keeping your spine stable and your breathing fluid.
After the allotted time, slowly return to the starting position and repeat on the opposite side.
Exiting of the position: After holding the position, slowly bring your arm and leg back to the ground.
Exercise Details
Repetitions
2/3 reps per side
Hold Time
30 seconds
Breathing
Inhale in the starting position to prepare yourself. Exhale as you lift and stretch the opposite arm and leg at the same time. While holding the position: breathe in a controlled and regular manner, keeping your abdomen engaged. Inhale as you return to the starting position in a controlled manner.
Important Warnings
People with spinal problems:
It is recommended to limit the height of leg and arm lifts. Stop if you feel pain in the lower back.
People with shoulder problems:
Do not force arm extension. If necessary, keep your arm bent or at your side.
People with balance and coordination problems:
It is recommended to perform the exercise near a wall for greater safety. Keep extensions low and controlled. Perform the exercise in steps: Start with only one leg or one arm and then progress.
Pregnant women:
It is recommended to avoid this exercise if it causes lumbar instability or nausea.
Quick Info
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