Bird Dog – Foam Roller

  • HOW: Begin on your hands and knees. 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. Keep your back flat and your core engaged. Balance a long foam roller down the middle of your back. Once the roller is balanced on your back, bring one arm and the opposite leg up until your leg is straight out from your hip and your arm is straight out from your shoulder. Alternate doing this on both sides. The goal is not to let the foam roller fall!
  • 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. You should feel your core muscles working the entire time.
  • COMPENSATION: Avoid rotating the trunk, arching the back as you raise your leg, or shrugging the shoulder as you raise the arm. Keep the roller centered on your back, try your best not to let it roll off.

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