Procaryote
Shoulder · Strengthening

Bird dog with resisted shoulder flexion

Bird dog with resisted shoulder flexion, 3 sets, 10 repetitions per side, with elastic band

Illustration of the Bird dog with resisted shoulder flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Equipment: elastic band

Description: Get on all fours with your back straight. Simultaneously extend one arm forward while flexing the shoulder against the resistance of the elastic band, and extend the opposite leg backward. Slowly return to the starting position while controlling the movement.

Tips: Keep your back stable and avoid arching the lower back. Engage your abdominal muscles to maintain balance. Perform the movement slowly to maximize control.

Progression: Increase the resistance of the elastic band or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic band
Starting position
Quadruped position with back straight
Clinical goal
Strengthen shoulder muscles and improve trunk stability
Also known as
bird dog with band, arm and leg extension with resistance, shoulder and trunk stability exercise

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.