Core

Bird dog

From hands and knees, extend one arm or the opposite leg while keeping the trunk steady. Return and change sides.

Category

Core

Equipment

Mat

Understanding this entry

Begin with one limb at a time. Use padding for knees if appropriate. Use a comfortable range and intensity. Stop if you feel pain, dizziness or unwell. These are general activity descriptions rather than individual medical or rehabilitation instructions.

Further reading and reference: Topic reference ↗. Values and educational summaries are not a substitute for specialised advice.