How to do the Bird Dog

The Bird Dog is historically one of the most prescribed exercises in rehab and performance training settings. What seems like a simple enough exercise is actually pretty complex!

The main reasons that I use this activity would be to:

1. Improve internal rotation of the hips and shoulders
2. Improve anterior expansion of the thorax and pelvis
3. Improve ability to maintain a stacked position of the thorax and pelvis during arm and leg movement
4. Improve ability to coordinate expansion and compression between left and right sides in an alternating reciprocal movement pattern

In this video, I discuss the three most common mistakes I see when performing this exercise for the above goals. The Bird Dog exercise can also be tweaked to meet other goals not listed above or might have to be tweaked depending on the individual in order to reach the above goals.

The most common mistakes that I see have to due with errors in position and overall poor understanding of what the intent is of the activity. This usually results in what looks like someone flailing around with poor control or someone utilizing a position that utilizes excessive superficial musculature.

Positionally they might look like:

1. An overarched lower back, anterior pelvic orientation, usually accompanied by an anterior orientation of the thorax where the thorax is tipped back
2. An overly flexed position of the entire lumbarthoracic spine, usually accompanied by excessive posterior orientation of the pelvis and anterior orientation of the upper thorax with the thorax upper pulled forward over the lower thorax

In both cases, the rectus abdominis may be utilized for superficial compressive stabilization. This will affect the position of the pubic bone and sternum. This is why it can be useful to check the position of the lower sternum to get an idea of position during the setup for the activity.

If the lumbar thoracic spine is hitched up at the lower thorax, the sternum is likely also compressing upwards. In this case, the upper thorax needs to be pushed back away from the table. The head/neck often also have to be lifted under these circumstances.

If the thorax is tipped back with excessive lumbar thoracic extension and pelvic anterior orientation, the entire thorax needs to be pushed up and away from the table.

Once the position of the thorax is optimal, learning how to find an orientation of the pelvis that will support relative motion within the pelvis is the next step.

In the case of anterior orientation of the pelvis with a moderately to significantly arched lumbar spine, the hip and posterior thigh musculature can be utilized to create a reorientation posteriorly that will optimize ability to distribute the anterior expansion. Without the hip or posterior thigh musculature reorienting the pelvis, the rectus abdominals will typically be utilized to reorient the pelvis posteriorly, however limiting the anterior expansion at the sternum or pubic bone.

If your lower back is still in excessive flexion, you likely either haven't relaxed your rectus enough or you are way overhamstringing it. In this case, you need to relax your hamstring, butt and center abs, let your spine fall towards the ground, then reorient posteriorly in a more measured fashion.

For more information on how to utilize activities like this to improve movement, visit https://chaplinperformance.com