If there’s one exercise that helped my back the most … this is it.

The Bird Dog.

It’s simple. It’s safe. And it works.

The Bird Dog builds stability through your entire spine and strengthens the muscles that protect it — especially the ones most people ignore.

It’s not about movement. It’s about control. That’s what makes it a game changer for people over 50 who want strength without strain.

Why the Bird Dog Works

- It strengthens the deep spinal stabilizers that protect your back during daily movement.

- It trains your body to resist rotation and extension — the kind of control that prevents flare-ups.

- It reinforces the cross-pattern your body uses to walk, reach, and lift safely.

This exercise has been backed by leading spine researcher Dr. Stuart McGill, who found that the Bird Dog, along with the Curl-Up and Side Plank, activates the key muscles that stabilize your core without compressing your spine.

For more on his research, see:

https://pubmed.ncbi.nlm.nih.gov/19154838/

How to Do It

1. Start on hands and knees, wrists under shoulders, knees under hips. Use padding if needed.

2. Brace your core gently — no arching, no sagging.

3. Extend your right arm and left leg straight out (parallel to the floor).

4. Pause for 3–5 seconds, keeping your torso steady.

5. Return with control. Switch sides.

6. Repeat 6–10 times per side.

Pro tip: Think “grow long,” not “lift high.” The goal is length and control, not height or speed.

Here's a quick video.

Why We Use It at Redefined Yoga

The Bird Dog is part of our Big Six Core Routine — six science-backed movements that build real strength, balance, and mobility for people over 50.

It’s one of the safest ways to train your back to be strong and stable again.

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