Lower back, neck, hips, knees, shoulders and wrists
Bird-Dog: Classic
A key spinal stability exercise that trains your body to resist rotation while extending opposite limbs, building the deep motor control that protects your back in daily life.
Ways to adjust it
- Small range
- Toes floor
- Gaze down
- Reduce reps
- Blanket
- Hand on block
- Forearms
- Fists
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Bird-Dog: Forearms
- Bird-Dog: Hand on Block
- Bird-Dog: Knee to Elbow
- Bird-Dog: Small Range
- Bird-Dog: Toes on Floor
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.