Optimize Your Bird Dog

When performing the bird dog (quadruped alternating arm and leg) exercise, one of the most common faults observed is the overextension of the lower back combined with a forward rotation of the pelvis. This fault increases the compressive forces both in the lower lumbar spine and anterior hip region. 

Two cues are helpful to maintain proper position with this movement:

1. Use a straight rod to increase awareness of the the horizontal line created from the back of the head to back of the heel
2. Use the internal cue of "creating length" by reaching the fingertips and opposite heel in opposing directions