![]() ![]() Prepping for the World “How to Eff Up Your Back” Championships?. ![]() Now, in fairness, maybe the woman pictured above was coached into that position for a specific reason: What we see instead is a gross exaggeration of lumbar (lower back) extension and a lengthening of the rectus abdominus compounded with excessive rib flare and cervical extension.Įssentially this person is tossing up a ginormous middle finger to any semblance of spinal stability. The picture shown above is the complete opposite of that. It also, and more importantly, teaches the discipline of using proper hip and shoulder motion while maintaining a stable spine. The birddog exercise not only targets the back, but also the hip extensors. Which, as we all know, is Elvish for, “doing something poorly and making my corneas jump out of their sockets into a fiery volcano.”īut we all know that the bulk of people performing this exercise, whether they’re in a yoga class, performing it on their own, or following the tutelage of a strength coach or personal trainer, end up looking like this (not always, but enough to warrant an intervention in the form of this brief post): It’s most commonly utilized within yoga/pilates circles and referred to as either the donkey kick or chakaravakasana. The birddog exercise is a common drill used in many components of health/fitness. The Birddog Exercise: Please, Start Coaching It Right ![]()
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