Video: Build back strength as you balance in bird dog

Build back strength as you balance in bird dog

Bird dog

This balancing act wards off back pain and strengthens your core.

1. Position yourself on your hands and knees.
2. Extend your left leg back while at the same time reaching forward with your right arm.
3. Repeat the same move with the opposite arm and leg.
4. As you balance, keep your core engaged and your knees and hips aligned.
5. Maintain your form: keep your eyes down, your back level and try not to wobble as you balance.
6. For a challenge, try to hold the balance position up to 10 seconds.
7. Repeat 6 times on each side for up to 3 sets.

Expert tips from the Wellness Physical Therapists at the Mayo Clinic Healthy Living Program.