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The Bird Dog is an excellent exercise for improving stability, balance, and core strength. The Bird Dog works the core, lower back, and hips, all of which contribute to spinal stability.
Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
Extend your right arm forward and your left leg back, keeping both parallel to the ground.
Hold the position for a few seconds, then return to the starting position.
Repeat with the opposite arm and leg.
Perform 10–12 repetitions on each side.
