Procaryote
Back · Strengthening

Bird dog with arm elevation

Bird dog with arm elevation, 3 sets, 10 repetitions per side

Illustration of the Bird dog with arm elevation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Get on all fours, keeping your back straight and shoulder blades stable. Slowly lift one arm in front of you while keeping the trunk immobile, then return to the starting position. Alternate arms with each repetition.

Tips: Keep your gaze toward the floor to maintain neck alignment, and contract the back muscles to stabilize the trunk. Do not let the back sag or arch during the movement.

Progression: Gradually increase the number of repetitions or hold the final position for a few seconds to enhance balance and stability.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
On all fours, back straight, shoulder blades stable
Clinical goal
Strengthen lumbar muscles and improve trunk stability
Also known as
oiseau chien bras levé, bird dog bras levé, exercice lombaire bras levé

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.