Day 4 of optimize your LOW BACK HEALTH! Bird Dog: "The back extensors (both the lumbar and thoracic are important) are challenged with the birddog. But only one half of these muscles are challenged at a time by lifting the alternate arm and leg. This reduces the spine load to about a half of that produced during traditional spine extension exercises such as roman chair extensions. Begin on the hands and knees and hold the posture for 7-8 seconds. Then lower the hand and knee, and “sweep” the floor with them and raise them again for the next repetition. This motion will enhance the stabilizing patterns. Switch sides as appropriate. The abdominal muscle are braced throughout." -Enhancing Low Back Health Through Stabilization Exercise, Dr. Stuart McGill youtube/watch?v=bbl06gGSsTA
Posted on: Fri, 06 Sep 2013 02:31:12 +0000
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