Lower back, shoulders and wrists
Bird-Dog: Hand on Block
Improves your shoulder alignment and reduces wrist strain while maintaining the same valuable spinal stability training of classic bird-dog.
Stability / Core30 to 60 seconds
Ways to adjust it
- Small range
- Forearms
- Forearms if needed
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: Classic
- Bird-Dog: Forearms
- 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.