It's a bird...it's a plane....it's BIRD DOG...done the RIGHT way!

The infamous Bird Dog 🦅🐶or opposite arm and leg lifts. This is a VERY common exercises given during physical therapy, pilates, yoga and general fitness strengthening group classes. But I find SO MANY people do it wrong! So, I figured I would break it down.
Lower body focus🦵
-do NOT let your pelvis rotate. This happens when your movement patterns involve you not being able to disassociate...meaning your hip does not spin in the hip socket, instead it takes the pelvis along for the ride. This movement pattern most likely leads to hip and low back pain. To help this try putting something on your back, if it falls off.... that is a sign we have work to do.
Upper body focus 💪
-I want you to monitor what your shoulder blades do. This can be hard if you do not have someone there to help watch you. So put on a racerback tank top and record 🤳 yourself doing it, then rewatch it. Your shoulder blades should NOT pop up. You want to stay strong in your arms, think about pushing the ground away to kick in your serratus muscles to prevent your shoulder blades from winging. Try to rotate so your elbow crease is facing outwards.
Head😀
-Keep your chin tucked. Think about growing tall and holding it. This is also a nice deep neck strengthening exercises.
Breath🫁
-Deep breath in and exhale when you go to lift your arm and leg
Lastly, if you cannot hold all of this, that is OKAY!! Break it down, do just arms than just legs. Meet your body where it is right now, some movement is better than no movement. So, give yourself permission to be a beginner and do what your body can do with good form. Instead of doing it all with poor form, which won’t serve you!
Confession time....when I first started as a Physical Therapist 20 years ago.....I never corrected my patients form because I did not understand the importance of this exercises.....yikes, 🫣time gives knowledge, so do NOT feel bad if you are doing it wrong, know you know how to fix it!