Procaryote
Shoulder · Strengthening

Bird dog with shoulder flexion plyometrics

Bird dog with shoulder plyometrics, 3 sets, 8 repetitions per side

Illustration of the Bird dog with shoulder flexion plyometrics exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Get on all fours, then extend one arm forward in shoulder flexion and the opposite leg backward. Perform a small plyometric jump with the arm while keeping the trunk stable, then slowly return to the starting position.

Tips: Keep your back straight and your abdomen engaged to stabilize the trunk. Control the movement well to avoid compensations at the back or hips.

Progression: Gradually increase the height of the plyometric jump or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
On all fours
Clinical goal
Muscle strengthening of the shoulder and trunk stabilization
Also known as
bird dog plyométrique, exercice de stabilité épaule, bird dog avec saut bras

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.