Hi Dr. Steve Knighton here from Physiotherapy Oakville. Thank you for joining us again for another healthy living tip from our Live Pain Free series. In today’s health tip we are going to show you a basic stretch called the Bird Dog Cross Crawl Exercise that can help you maintain good posture and strengthen your overall back.
If you are in a lot of pain right now we do not recommend you doing this exercise, this is more for when we are trying to prevent the pain from coming again. We call this the
Bird Dog Cross Crawl Exercise:
- 1. Starting on your hands and knees: You want your hands directly under your shoulders nice and straight, your knees hip width apart (not further not too tight).
- Lift up your right leg first as straight as you can and then bring up your left arm. At this point make sure your pelvis is nice and straight. Hold this position for 10-12 seconds.
- Then come back down to the 1st position.
- Now you are going to rotate: Lift your left leg as straight as you can, followed by your right arm. Again, hold for 10-12 seconds. At this point, you can really get into it and concentrate on contracting the up side glut, or just flexing your bum and try to lift your arm as high as you can as well as your head to a straight neutralized position so you have a straight line throughout
Once again this is called the Bird Dog Cross Crawl and it definitely helps strengthen your lower back and activates some of those muscles that are right against your spine that we need for day-to-day posture and to prevent pain
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