Isolated Limb Raises for Lower Back Pain (Modified Bird Dog Exercise)

INSTRUCTIONS:

Start in position with your hands placed directly under your shoulders and your knees under your hips. Keep your fingers spread and your arms straight but not locked. Your spine should be in a neutral position and your head in line with your spine. Focus on abdominal breathing. As you inhale, your abdominal wall should gently expand in all directions. It’s important to maintain this abdominal pressure throughout the entire exercise — even as you exhale. Once you feel stable, slowly, raise and extend your left arm and hold that position for 5 seconds. Keep the abdominal muscles engaged and breathe continuously! After 5 seconds, return to the starting position, take a brief pause and slowly, raise and extend your right leg and hold that position for 5 seconds. Avoid raising your leg too high, because that will cause overextension and arching of the spine! After 5 seconds, return to the starting position, take a brief pause and slowly, raise and extend your right arm and hold that position for 5 seconds. Make sure your spine stays in neutral position, neither arched nor rounded and your head looking down at the floor. After 5 seconds, return to the starting position, take a brief pause and slowly, raise and extend your left leg and hold that position for 5 seconds. When finished, return to the starting position and relax your abdominal muscles.

REPETITIONS:

3 sets, 5 seconds each set on each limb.

IMPORTANT NOTE:

Focus on maintaining a neutral pelvis and engaging your deep core with 360° abdominal breathing. This creates proper intra-abdominal pressure, protecting your spine during the movement!