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Birddog


Description: Birddogs despite their silly name are one of the most popular exercises in the rehab world for it's simplicity and effectiveness in teaching trunk control especially with back patients. It helps to teach proper positioning of the lumbar spine an forces stabilization while support is taken away. Birddogs will also teach unilateral stabilization, balance between the sides, mobility coordination and more. It also has the added benefits of improving flexibility and strength as well. When all is said and done Birddogs can go a long way to help you with posture and balance throughout your golf swing.

Summary:
  1. Start off by getting down on your hands and knees with your hands shoulder width apart and your knees hip width apart. Make sure to keep your core firm and your back straight.
  2. Begin by straightening one arm out in front of you keeping it in line with your trunk. Simultaneously kick the opposite leg out extending it behind you.
  3. Perform 3 sets of 8-10 repetitions on each side. Hold at the top for 10 seconds. As the weeks progress and you get stronger try holding for longer or/and increasing your repetitions.
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