# Bird-Dog The Bird Dog exercise is a classic 'core' exercise that emphasises lower back strength and balance. It is also one of Stuart McGill's Big 3 moves to help with lower back pain. <iframe width="390" height="230" src="https://www.youtube.com/embed/J0wmHZxe9Ds" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Start on all fours with your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight 2. Brace (meaning tense your 'core' as if you were bracing for a punch). 3. Maintain the neutral curve in your lumber spine throughout. 4. Raise your right arm and reach it forward until it’s in line with your torso. 5. As you bring your arm forward, raise your left leg backwards until it’s straight and in line with your torso. 6. Push the heel away from you to help engage the posterior chain (the muscles on the back of your body). 7. Hold for 5-10 seconds. 8. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg. 9. If your lower back starts to arch at any point this means that you have lifted too high. 10. Concentrate on lengthening from the fingers to the foot rather than lifting. 11. If you are unable to control the 'core' then start by just lifting one arm or leg at a time. ## Alternative: Bird-Dog Crunch <iframe width="390" height="230" src="https://www.youtube.com/embed/HLwJ2KsWOW8" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Start on all fours with your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight 2. Brace (meaning tense your 'core' as if you were bracing for a punch). 3. Raise your right arm and reach it forward until it’s in line with your torso. 4. As you bring your arm forward, raise your left leg backwards until it’s straight and in line with your torso. 5. Push the heel away from you to help engage the posterior chain (the muscles on the back of your body). 6. Slowly bring your arm and leg in towards each other (as if crunching in towards the centre). 7. Repeat for the set number of reps on the right side. 8. Then repeat on the left side.