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A
Diaphragmatic Breathing
Detailed instructions for Diaphragmatic Breathing coming soon.
Bird Dog
B-
Limited Evidence
Limited studies exist but mechanism is scientifically plausible
10 each side
Reps
3
Sets
Daily
Frequency
6-12 weeks in programs
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Bird Dog coming soon.
Evidence Summary
Bird dog is frequently included in stabilization programs (including McGill-style protocols). Evidence supports stabilization/motor control approaches overall for chronic LBP, but direct clinical outcome evidence for bird dog alone is limited.
Evidence Type: RCTs
Health Benefits
Part of evidence-based core stabilization programs. Improves trunk motor control and coordination.
Cosmetic Benefits
Improves posture through core stability. Not a direct aesthetic exercise.
How It Works
Contralateral loading challenges trunk/hip control and shear management; encourages neutral spine and coordinated hip extension without excessive lumbar extension.
Contraindications & Safety
Common fault: lumbar extension/rotation. Modify for wrists/knees.
Goals This Helps
Related Exercises
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C+
Cat-Cow (Cat-Camel)
Detailed instructions for Cat-Cow (Cat-Camel) coming soon.
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B
Romanian Deadlift / Hip Hinge Pattern
Detailed instructions for Romanian Deadlift / Hip Hinge Pattern coming soon.
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