Exercise library
Neck and Upper-Back
Arm-only bird-dog (shoulder/upper-back focus)
How to do it
- 1Begin on your hands and knees with hands under shoulders and knees under hips.
- 2Lightly brace your core and keep your spine in a comfortable, neutral position.
- 3Slowly reach one arm straight forward and extend it as far as you can forward (parallel with the floor).
- 4Hold briefly for the prescribed time, then return the hand to the floor and repeat on the other side for the recommended repetitions.
Why this exercise
Sometimes you want the "stability training" benefits without involving the legs or loading the lower back much. This keeps the spine quiet while training shoulder control and trunk stiffness.
Make it easier
- Shorter reach
- Slide the hand on the floor (less load)
- Shorter holds
Make it harder
- Longer holds
- Slower tempo
- Reach forward hard and trace circles in the air for the duration of your hold