McGill Birddog - Core exercise

Dr Pierre Brunet - Rockcliffe Chiropractic Clinic 393 Codd's Road, Unit 108 Ottawa ON K1K 5C6 Bird dog 1- 4 point position 2-Try and find the spine in neutral Arch your back Extended posture first then bring back up a bit, you want a natural curve to receive the load 3-Dig into the abdominals and then ask louise to push out into my hands, holding spine in that position, helps reduce shear stress on the spine, 4-Elevate the ribs slightly. Push the earth down 5-Elevate one arm and make a fist punch it forward and opposite leg leading through the heel for better activation of the . Do not raise the arms or legs past horizontal. Hold this for 8 seconds and then sweep the leg and hand through with no weight on the floor then you extend the active limbs back out into the birddog position. Once we finish with that we want to continue with alternative leg, hinge at the hip leading with the leg , sweep leg, maintaining neutral spine and bracing the abdomen.