20 minutes ago
➡️Vertical Bird Dog ✏Bird Dog is an exercise generally performed in quadruped position (on all fours) Here is a progression performed standing for more global involvement. ➡️Cues
✅Contract glute on balance leg, followed by lightly drawing pubic bone upwards.
✅ Create long spine, maintain abdominal brace.
❌Don't allow ribcage to flare
✅Brace should feel as though you're crushing ribcage down, but lifting chest up hard against contracted abs to balance this force- This activates thoracic extensors/Upper-mid back.
✅Reach up arm high while maintaining squared hips and squared shoulders
❌ Don't allow one shoulder to rise or one hip to drop or rotate.
✅Pull toe to shin/dorsiflex, lift thigh to 90 degrees.
✅Start by performing 3x10 sec holds on progression 1, then progress to progressiom 2 utilising a slightly lighter load above head- Generally 2/3 load of bottom is good start. ➡️Benefits ➡️ Lateral chain control- Ability to stand on one leg- Aids in reducing lateral shift in squat, aids to improve stance phase in running.
➡️Anterior & posterior sling control- this aids your ability to stabilise and create connection between your pelvis, spine and shoulder girdle as a unit. This largely involves resisting rotation through- midline, thoracic/Shoulder girdle and pelvis, by keeping shoulder, spine and hips stacked.
➡️ Foot and ankle stability- this area needs to isometrically contract and balance unequal load.
➡️Aids in back pain rehabilitation via building awareness and control of spinal positioning during load.
Www.seamushayesperformance.com.au at Seamus Hayes Myotherapist