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 24 recovery programs, most often at the long-term recovery (months 6–12), advanced recovery (months 3–6) and strength & function (weeks 6–12) stages, among others. Each program shows how it fits alongside the other movements:
- Spinal Cord Stimulator Implant exercise guide
- Lateral Lumbar Interbody Fusion (LLIF / XLIF / OLIF) exercise guide
- Revision Lumbar Fusion exercise guide
- Lumbar Microdiscectomy exercise guide
- Posterior Spinal Fusion for Scoliosis exercise guide
- Sacroiliac Joint Fusion exercise guide
- Anterior Lumbar Interbody Fusion (ALIF) exercise guide
- Anterior Scoliosis Correction exercise guide
- Lumbar Laminectomy exercise guide
- Adult Spinal Deformity Correction exercise guide
- Thoracic Fusion exercise guide
- Lumbar Pedicle Subtraction Osteotomy exercise guide
- …and 12 more
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.