Lower back, shoulders and wrists

Bird-Dog: Forearms

Trains spinal stability from a forearm position, removing wrist load entirely while still challenging your hip and lower back stabilisers effectively.

Ways to adjust it

• Small range
• Toes floor version

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Bird-Dog: Small Range

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Bird-Dog: Classic
• 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.

From the clinically authored Vinys movement library.