10/02/2026
Bird Dog (Done the Right Way 🐕🦺)
Bird dog is a great exercise… when it’s done properly.
➡️ Vid 1: What it often looks like — lots of movement, not much control.
➡️ Vids 2–6: How we build it step by step.
We don’t rush straight to arms and legs lifting.
Instead, we start with:
• Breathing and gentle core control
• Lifting one arm
• Sliding one leg
• Lifting one leg
• Then finally lifting opposite arm and leg together
If you’ve had a disc bulge or back pain, this gradual approach helps your body feel safe, strong, and supported — without aggravating symptoms.
It’s not about how big the movement is.
It’s about staying steady, relaxed, and in control.
Slow, controlled, and pain-free is the goal.
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