EXERCISE OF THE WEEK: Bird Dog Row
This week’s exercise is a progression of last week’s Bent Over Row and let me tell you, it’s not easy! This not only works your upper back but it also works the lower back/posterior hips and challenges the entire core in order to maintain balance and stability throughout the exercise. If you’re feeling good this weekend, try out the Bird Dog Row for a good challenge!
Instructions: Begin on hands and knees, then lift one leg out straight (feeling a squeeze in the booty muscles). Place your weight on the arm opposite the extended leg and allow the hand with the weight to hang off the side of the bench. Maintain this position in the trunk and leg while squeezing the shoulder blade back and pulling the weight toward the ceiling. Repeat 10-15 times then repeat on the opposite side. Remember to engage the core muscles throughout the exercise to maintain a neutral trunk and to stabilize the body.
Enjoy this week’s exercise! Contact Life Changes Physical Therapy today if you are having difficulty with exercises like these or want to be able to participate in more challenging activities. We offer full evaluation/treatment for those with pain/injuries/functional difficulties or wellness visits for asymptomatic clients looking to improve their overall fitness.