McGill’s Big Three-ish: The Bird Dog

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June 26, 2012 by kayleighknudson

#3 The Bird Dog

For the third of Stuart McGill’s Big Three, we have the Bird Dog. This exercise engages the entirety of the core, targeting mainly the back extensors (lumbar paraspinals and multifidus).

1. The patient begins in a quadruped position, with hands under shoulders and knees under hips. It is very important that the first step of this movement be that of abdominal bracing. This must be done first in order to ensure proper form in the movements that follow.

2. With core engaged, maintain pelvis and torso in their neutral position and slowly raise one arm straight forward. Pelvis and shoulders should not rock to either side. Arm should only come up to parallel with the floor.

3. Once arm extension can be performed with proper form, patient can progress to leg extension. From quadruped position, core is engaged and one leg is extended straight back until parallel with the floor. Pelvis should not rock to either side, which can be fairly difficult for most patients. Use cues to enforce proper form.

4. If arm and leg can be extended individually with proper form, instruct patient in extended opposite arm and leg simultaneously. Always engage the core first, bringing the arm and leg out to parallel with the floor in a coordinated movement. Observe pelvis and shoulders for maintenance of proper posture. Return to neutral, quadruped position and repeat on opposite side.

5. Proprioception can be added once proper form is achieved. Instability can be added to either the arms, the legs or both. Bosu balls, medicine balls and foam rollers (as shown in picture to the left) can be used for this, progressing to more and more instability for added challenge. Therabands can also be used on the wrist or ankles, with the doc applying varied resistance in different directions.

Cues and Progressions:

– Have the patient visualize the muscles to be contracted, in order to assist with pelvis leveling throughout the exercise.

– A small ball can be placed on the patient’s low back at the initiation of the exercise. If the pelvis does not rock, the ball should stay in place. The gives the patient feedback, even if performing the exercise at home.

– For additional challenge, a box motion can be performed. With arm and opposite leg extended, the patient moves the arm and leg to draw a small box (i.e. moving up, right, down and left). This is done in a slow and controlled motion, varying the size of the box drawn.

Again, get creative with proprioceptive challenges. And for more information on “The Big 3”, be sure to check out Stuart McGill’s book – Low Back Disorders. He also has a phenomenal website, Backfitpro.com, which provides various seminars, interviews and articles to further your education. Great stuff! Check it out!