Basic Strength library
Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!
Bird Dog
For a more “in-depth” description, select the steps below.
Starting Position: Begin this exercise on your hands and knees. Reposition your knees so they are directly under your hips and hands are directly under your shoulders
Shoulder flexion: Slowly flex your right arm (raise and straighten the arm) attempting to raise it until it is at, or near parallel, to the floor without any tilting at the shoulders. Your goal is to keep the both shoulders parallel to the floor. The use of a light bar placed across the shoulders provides visual feedback to shoulder rotation and what corrections are needed. Your head should remain aligned with the spine throughout the movement.
Upward Phase: This exercise involves simultaneous movement of your leg and contralateral (opposite) arm. This exercise is best performed facing a mirror. Hip Extension: Slowly extend your left hip (raise and straighten the knee) attempting to extend it until it is at, or near parallel, to the floor without any rotation in the hip. Your goal is to keep both hips parallel to the floor. The use of a light bar placed across the hips, parallel to the waistline of your pants, provides visual feedback to hip rotation and what corrections are needed.
Downward Phase: Gently lower yourself back to your starting position and repeat with the opposite limbs.
Stiffen your core and abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching. The degree of hip extension and shoulder flexion is determined by the ability to control against movement in the low back. As the leg is raised, individuals may witness an increase in lumbar lordosis (low back sagging). Only raise the limbs to heights where the low back position can be maintained through the combined actions of the core and abdominal muscles