Bird Dog (S1)
Flow
Lower to quadruped. Place the WAV lengthwise on the ground under the centerline of your body, eyes directly over the midline of the WAV. Extend your opposite arm and leg parallel with the floor keeping your gaze on the WAV. Lower your arm and leg while maintaining the stability of your trunk position. Repeat this pattern with the opposite arm and leg.
Focus
Encourage strength and elongation with upright posture through this contralateral movement by connecting the gaze to the WAV.
Cues
VERBAL: Press through the floor, feeling the connection through your hands and shins.
BE MINDFUL: Feel all your points of contact with the floor and let it ground you in your movement. * Does your arm and leg arrive at the same time without compensation at the shoulder, hip or spine? * Allow the breath to help maintain and support the natural curves of your spine.
WAV INTERACTION: Keep your gaze connected to the WAV mark to encourage strength and stability in your spine as well as mobility and freedom in your extremities. * Keep calm and quiet.
Common Compensations
- Breath Hold/Valsalva
- Decentration - Cervical Reclination
- Abberant Weight Shifting
- Decentration - Palmer Region
| Flow | Focus |
|---|---|
|
Lower to quadruped. Place the WAV lengthwise on the ground under the centerline of your body, eyes directly over the midline of the WAV. Extend your opposite arm and leg parallel with the floor keeping your gaze on the WAV. Lower your arm and leg while maintaining the stability of your trunk position. Repeat this pattern with the opposite arm and leg. |
Encourage strength and elongation with upright posture through this contralateral movement by connecting the gaze to the WAV. |
| Cues | Common Compensations |
|---|---|
|
VERBAL: Press through the floor, feeling the connection through your hands and shins. BE MINDFUL: Feel all your points of contact with the floor and let it ground you in your movement. * Does your arm and leg arrive at the same time without compensation at the shoulder, hip or spine? * Allow the breath to help maintain and support the natural curves of your spine. WAV INTERACTION: Keep your gaze connected to the WAV mark to encourage strength and stability in your spine as well as mobility and freedom in your extremities. * Keep calm and quiet. |
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