Bird Dog

Sagittal Plane


Assess spinal stability & dynamic mobility of extremities

Starting Position:

Mat in open space
On all fours, hands in middle of mat with thumbs touching midline strip,
knees in 1st or 2nd row of boxes

Cueing & Measurement:

Drawing navel in towards spine, slide one hand up along the midline until arm
is completely straight
Record position of fingers on midline strip, then raise arm and opposite leg
straight up to shoulder height, and hold
Slowly lower arm and leg and repeat with the other arm and leg
Attempt to reach same point on midline strip with each arm

*PROGRESSION – Raise foot of back leg