Home Exercise Library

Bird-Dog

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Demonstration video: Back Exercises to Strengthen and Stretch (Bird-Dog) | HSS (Hospital for Special Surgery). Follow the steps on this page if the video differs.

In our programs

Upper and Mid Back, Phase 3 MB-3 #41 time a day, 8 reps each side
Low Back and SI Joint, Phase 2 LB-2 #31 time a day, 8 reps each side with 3-second hold
Low Back and SI Joint, Phase 3 LB-3 #31 time a day, 8 reps each side with 5-second hold

The dose and steps can differ by program.

Upper and Mid Back, Phase 3: Bird-Dog MB-3 #4

Core and spine stability

Dose1 time a day, 8 reps each side

You needA mat or carpeted floor

Photos

Bird-Dog: Start: hands and knees, flat back — Start: hands and knees, flat back

Bird-Dog: Reach: opposite arm and leg extended — Reach: opposite arm and leg extended

Why it helps

This teaches your spine to stay stable while your arms and legs move. Real life demands this constantly: reaching for something while standing, lifting while turning, walking on uneven ground.

How to do it

Get on your hands and knees. Hands under shoulders, knees under hips.
Set your back flat, not arched or rounded. Pull your belly button gently up toward your spine.
Slowly extend your right arm forward AND your left leg back at the same time. Keep both parallel to the floor.
Hold 3 seconds. Keep your spine flat. Do not let your hips tilt.
Slowly return. Switch to left arm and right leg. Do 8 each side.

Too hard? Try this

Just lift the arm without the leg. Or just lift the leg without the arm. Build up to both together.

Too easy? Try this

Hold each rep 5 seconds. Or touch elbow to knee under your body between each rep.

Common mistakes

Your hips tilt to one side.
You lift your arm or leg too high.
You arch or round your back.

You should feel

Steady, balanced position.
Work in your core and mid back.

You should not feel

Low back pain.
Wobbling or shaking.

Stop right away if

Sharp back pain.
Numb or tingly limbs.
Sudden weakness in a leg.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Low Back and SI Joint, Phase 2: Bird-Dog LB-2 #3

Build spine stability

Dose1 time a day, 8 reps each side with 3-second hold

You needA mat or carpeted floor

Photos

Bird-Dog: Start: hands under shoulders, knees under hips — Start: hands under shoulders, knees under hips

Bird-Dog: Reach: opposite arm and leg reach out — Reach: opposite arm and leg reach out

Why it helps

This teaches your spine to stay stable while your arms and legs move. Real life demands this constantly: reaching for something, lifting, walking on uneven ground.

How to do it

Get on your hands and knees. Hands under shoulders, knees under hips.
Set your back flat, not arched or rounded. Pull your belly button gently up toward your spine.
Slowly extend your right arm forward AND your left leg back at the same time. Keep both parallel to the floor.
Hold 3 seconds. Keep your spine flat. Do not let your hips tilt.
Slowly return. Switch to left arm and right leg. Do 8 each side.

Too hard? Try this

Just lift the arm without the leg. Or just lift the leg without the arm. Build up to both together.

Too easy? Try this

Hold each rep 5 seconds. Or touch elbow to knee under your body between each rep.

Common mistakes

Your hips tilt to one side.
You lift your arm or leg too high.
You arch or round your back.

You should feel

Steady, balanced position.
Work in your core and the back of your hips.

You should not feel

Low back pain.
Wobbling or shaking.

Stop right away if

Sharp back pain.
Numb or tingly legs.
Sudden weakness in a leg.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Low Back and SI Joint, Phase 3: Bird-Dog with Hold LB-3 #3

Advanced spine stability

Dose1 time a day, 8 reps each side with 5-second hold

You needA mat or carpeted floor

Photos

Why it helps

Last phase you did bird-dog with a 3-second hold. This phase you hold for 5 seconds. Longer holds train endurance in the deep muscles that protect your spine all day long.

How to do it

Get on hands and knees. Hands under shoulders, knees under hips. Back flat.
Pull your belly button gently up toward your spine.
Slowly extend right arm forward AND left leg back. Keep both parallel to the floor.
Hold 5 seconds. Keep your spine flat, do not let hips tilt.
Slowly return. Switch sides. Do 8 each side.

Too hard? Try this

Hold 3 seconds. Or just lift arm without leg.

Too easy? Try this

Hold 8 seconds per rep. Or add a slow elbow-to-knee touch under your body between each rep.

Common mistakes

Hips tilt to one side.
Arm or leg lifts too high.
You hold your breath through the 5-second hold.

You should feel

Steady, balanced position.
Burning in your core and back of hips.

You should not feel

Low back pain.
Wobbling that you cannot control.

Stop right away if

Sharp back pain.
Numb or tingly legs.
Sudden weakness in a leg.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program