Birddog Progression – Increasing Complexity To Your Exercise

The birddog exercise is a common exercise seen in many peoples programs that focuses on the individual having to maintain a stable torso/trunk position whilst moving their arms, legs or both.  Typically one will perform this exercise in the 4 point kneeling position (knees under hips, hands under shoulders) in a neutral spine position.  The initial start point may involve unilateral shoulder flexion or unilateral hip/leg extension (whilst maintaining a stable spine).  This is then often progressed to contralateral arm and leg reach.  The exercise at this point can be progressed further in a number of ways (increasing typical training variables such as sets, reps, speed of movement, time under tension, external resistance and by challenging ones stability further).  In the image below you will see Personal Trainer and Massage therapist Brad Bullock demonstrating a stability challenged version that involves elevating one knee of the ground and moving from 3 points of contact to 2.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

 

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