Bird Dog With Resisted Shoulder Flexion

Description

Position yourself on all fours, placing your knees directly under your hips and your hands under your shoulders. Attach a band around the hand corresponding to the shoulder you want to work on, securing the other end behind you. Ensure your back is in a neutral, slightly arched position, and keep your chin tucked in. Slightly contract your abdominal and back muscles, then move your arm forward against the resistance of the band while raising the opposite leg, without moving or turning your trunk or pelvis. Make sure to extend your arm far in front of you and your leg far behind you. Lower your leg and arm back to the ground and repeat the movement. To facilitate execution, you can use a towel or a ball to support your hand.

Settings

Equipment

Small BallResistance Band

Positions

Quadruped Position

Muscle groups

Shoulder flexorsLumbar extensors