Lower back, neck, hips, knees, shoulders and wrists
Bird-Dog: Small Range
The gentlest version of bird-dog: small limb movements let everyone access this essential spinal stability exercise, building motor control at a comfortable pace.
Stability / Core30 to 60 seconds
Ways to adjust it
- Reduce reps
- Blanket
- Toes floor
- Forearms if needed
- Fists
- Forearms
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: Hand on Block
- Bird-Dog: Knee to Elbow
- 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.