Bird Dog
Builds core stability by holding a steady spine while moving opposite arm and leg.
What it helps
Builds core control and balance while your arms and legs move — a steadier trunk means a steadier hip underneath you.
How to do it
- On hands and knees, brace your core.
- Reach one arm forward and the opposite leg back until level with your body.
- Hold briefly, return with control, then switch sides.
Tips
- Keep hips and shoulders square — no twisting.
- Quality over speed.
Commonly done as 2 sets of 8–10 each side, daily.
Where this appears in recovery
Bird Dog is part of 9 recovery programs, typically in the phase 3 and phase 2 stage. Each program shows how it fits alongside the other movements:
- Lumbar Microdiscectomy exercise guide
- Lumbar Disc Disease exercise guide
- Lumbar Spinal Stenosis exercise guide
- Hip Impingement (FAI) exercise guide
- Low Back Pain exercise guide
- Sciatica (Lumbar Radiculopathy) exercise guide
- Spondylolisthesis exercise guide
- Hip Dysplasia exercise guide
- Hip Labral Tear exercise guide
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.