KEY AREAS:
Erector Spinae – interior muscles that support the whole spine
ABS, Glutes, Core, Hips
Improves Posture & helps strengthen the lower back
START POSITION:
Kneel on a mat with your fingers pointing forwards with hands flat on the floor. Wrists should be vertically below your shoulders. Your knees should be vertically below your hips. Face downwards but slightly forwards.
NOTES:
DIFFICULTY: 3/4
When I coach people with lower back issues (and certain other niggles), I always recommend that we try a number of different back strengthening exercises (both Pilates & light gym weights). If my student feels adverse pain or discomfort then we skip the exercise and try other ones until we find as many as we can that seem to work. The Bird Dog is one of my first go-to exercises for this purpose.
This coaching technique works very well because painful backs and other joints have multiple causes for different people, and the best way to quickly prescribe suitable recovery exercises is by asking the student – “How does that feel”?
Proper technique is imperative in these situations. Poor technique combined with injury, is a recipe for disaster and could easily cause severe or permanent damage to the student.