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Alternate Arm and Leg (Bird Dog)

Alternate Arm and Leg (Bird Dog)

Picture of the alternate arm and leg (bird dog) exercise

Do this exercise slowly. Try to keep your body straight at all times, and don't let one hip drop lower than the other.

  • Start on the floor, on your hands and knees.
  • Tighten your stomach muscles.
  • Raise one leg off the floor and hold it straight out behind you. Be careful not to let your hip drop down, because that will twist your trunk.
  • Hold for about 6 seconds, then lower your leg and switch to the other leg.
  • Repeat 8 to 12 times on each leg.
  • Over time, work up to holding for 10 to 30 seconds each time.
  • If you feel stable and secure with your leg raised, try raising the opposite arm straight out in front of you at the same time.
By Healthwise Staff
Primary Medical Reviewer William H. Blahd, Jr., MD, FACEP - Emergency Medicine
Specialist Medical Reviewer Joan Rigg, PT, OCS - Physical Therapy
Current as of June 4, 2014

Current as of: June 4, 2014

Author: Healthwise Staff

Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Joan Rigg, PT, OCS - Physical Therapy

This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.

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