Youtor
How to Perform the Bird Dog Exercise amp Advanced Progressions
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=ZUt-sPWZw8s
One of the biggest problems individual's may experience in their life is lower back pain. Having a weak core may contribute to postural issues such as lordosis. Also, having a weak core may contribute to a decrease in performance because if the core muscles are weak, an individual may not be able to generate as much force as opposed to them being strong. • In the beginning of this video, I explain the importance of the bird dog exercise and how it improves core stability. The bird dog exercise involves a single arm/singe leg movement that challenges the core differently from a traditional plank . • As the video goes on, I explain how to perform the exercise properly and how important it is to maintain a neutral spine throughout. • Furthermore, I explain the findings of a research study that was published in the journal of Electromyography and Kinesiology. The study found that when an individual extended their arm out during the bird dog exercise, the internal oblique muscle was of the muscles working the most to keep a neutral spine (Internal oblqiue on side of extended arm). Also, when the individual's extended their hip out, the external oblique on that side was working very hard to maintain a neutral spine. This potentially shows that the internal and external obliques muscles are working the hardest to maintain a neutral spine as opposed to the rectus abdominis or erector spinae muscles. • As the video continues to go, I show and explain two different advancements of the exercise. The first being an individual holding the extended position and drawing imaginary squares to allow for more trunk activation.The second advancement of this exercise is specifically geared towards athletes looking to challenge themselves further. The advancement involves incorporating a resistance band into the exercise by placing one foot into the handle and having the other side of the band tied around a pole. The individual will then perform the exercise like they normally would but with resistance band around their foot. This will allow for more trunk activation, specifically the external oblique muscles on the side of the leg being extended, as well as more glute activation. • Lastly, at the end of the video, I explain how you can incorporate this exercise into your workout program, whether that's at the beginning or as a superset exercise, etc. • For more information regarding core stability subscribe to / remisovranfitness or check out www.remisovran.com
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