Bird Dog – Band

  • HOW: Begin on your hands and knees with a band wrapped around your foot anchored by your opposite hand. In this position you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Bring the arm and leg with the band up as high as you can towards the ceiling, slowly return to starting position and repeat.
  • FEEL: With the leg kicking out you will feel the muscles on the back of the hip working, with the arm that is punching out you will feel the muscles on top of the shoulder and back of the shoulder blade working.
  • COMPENSATIONS: Avoid rotating the trunk, arching the back, or shrugging the shoulder as you elevate the arm with the band.

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