Strengthen Your Core So Your Back's Not Sore - Bird Dog

Today's post (and the next few as well) will continue to build on the theme of core strength that I touched upon in my previous post. If you haven't had a chance to read it, you can find it here. It discussed core strength and its relationship with low back pain, and it outlined the importance of abdominal bracing.

Why do I keep emphasizing the need to be able to effectively perform abdominal bracing? Well, quite frankly, it's an important exercise to master, because it's a crucial component of McGill's Big Three.

McGill's Big Three, you ask? As discussed last week, Dr. Stuart McGill, world-renown biomechanist and low back expert (and Canadian!) recommends abdominal bracing as one component of a low back exercise routine. The remaining three exercises, known as McGill's Big Three, build upon your ability to effectively perform abdominal bracing.

Today I'm introducing the Bird Dog, which is the third (bottom) exercise seen here. The first and second exercises split the Bird Dog into its two different parts, and will enable you to slowly introduce it into your exercise routine.

The goal of the Bird Dog is to work on improving core strength and stability (low back, abdominal and hip muscles). Start with the first two exercises for a few days to get the hang of the movement, and then progress to the full Bird Dog. Ultimately, performing three sets daily, with a 60 second rest period between sets, is ideal. And, don't forget to keep up with your abdominal bracing, too!