Bird Dog
Core stability without spine strain — the evidence-favorite back exercise.
Medically reviewed by Dr. Alan S. Bader, DC — Chiropractic Physician, Nevada License B-567 · Dr. Bader · Dr. Doyle · Last reviewed: July 2026
Before you try these: this library is educational, not a prescription. Movements that are right for one finding are wrong for another — stop any exercise that increases your pain, and if you have an injury, red-flag symptoms (see our when-to-seek-medical-care page), or a condition under treatment, get examined before self-treating. Ask us to tailor these at your visit — that’s the whole point of them.
How to do it
- From hands and knees, brace your abdomen lightly.
- Extend one arm forward and the opposite leg back — slow, level hips.
- Hold 5–10 seconds; return with control; switch diagonals.
- 5 to 8 per side, quality over quantity.
⚠ Cautions
Wobbling is normal at first; sagging or arching the low back is the error to avoid. Start with arm-only or leg-only if the full move is too much.
Unsure whether this movement fits YOUR findings? That’s exactly what visits are for — exercises here get tailored, dosed and upgraded as you progress. (775) 829-7575.
More Spine & Back work
In pain right now? Acute patients get priority scheduling. Call and tell us what’s going on — same-week appointments are usually available.
☎ (775) 829-7575One Call Starts It.
Mon/Wed 9–1 & 3–5 · Tue/Thu 2–5 · Fri 9–1 · 294 E. Moana Lane, Suite 28