The All-In-One Exercise For Balance, Coordination, And Core Stability
Today’s Topic Highlights:
The birddog exercise improves balance, coordination, core stability, shoulder stability, and posterior chain strength all at the same time.
The birddog is also an effective way to improve sports performance for golfers, tennis players, and any other sport that requires rotation.
Core and shoulder stability play a critical role in daily movement. Our core stabilizing muscles serve as the body’s center of mass anchor.
There are several variations to the birddog. This article’s tutorial will focus on the static (isometric) variation.
Assume a position on your hands and knees. Lift the left arm and right leg high and hold this position for 5-10 seconds. Switch sides and repeat. Alternate the opposing limbs back and forth like this for up to 10 total repetitions.
The birddog is an excellent multi-purpose exercise for anyone at any age. Its simplicity and relatively low barrier to entry make it a solid addition to any training program. Best of all, it can be performed right in your living room with minimal space and zero equipment.
The birddog improves balance, coordination, core stability, shoulder stability, and posterior chain strength all at the same time. Each of these areas play an important role in maintaining a well functioning body as you age.
Balance is at or near the top of every senior’s list of general fitness concerns. Possessing good balance, as well as coordination, reduces fall risk and minimizes the psychological stress which often accompanies it. The unilateral nature of the birddog exercise incorporates these areas of fitness on every repetition performed.
Core and shoulder stability play a critical role in daily movement. Our core stabilizing muscles serve as the body’s center of mass anchor. When they are well trained and strong we can move our limbs as we wish, free of back pain or injury. Shoulder stability in the rotator cuff muscles and surrounding girdle is critical for performing daily overhead movements, such as reaching into high kitchen cabinets.
The posterior chain is a linked set of muscles running from the back of the head all the way down to the heels. Weaknesses in this chain, which commonly result in hunched posture or atrophied glutes, are reintegrated during the birddog. Keeping the posterior chain strong is necessary not only for good posture, but also for distributing forces properly throughout the body during any movement.
Below is a tutorial on how to perform the birddog exercise. There are several variations to the birddog. This article will focus on the static (isometric)variation.