Bird Dog – Head Turns

  • 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. Bring the arm and leg up as high as you can towards the ceiling. Once you have your arm and leg up, rotate your head to look fully one way, and then the opposite way. After that, slowly return to the starting position and repeat on the other side.
  • 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 may feel a bit off balance when you turn your head, that is okay! Try to control it as best you can. 
  • COMPENSATION: Avoid rotating the trunk, arching the back as you raise your leg, or shrugging the shoulder as you raise the arm.

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