LIVING WITH INCONTINENCE
Incontinence exerciseRead more
Bird dogs are simple core exercises that improve spine alignment, strengthen the core, and relieve low back pain. Resembling a hound trained to retrieve game, Bird Dog exercises start in the table-top position involving a series of limb raising and strengthening your core, hips, and back muscles. People of all levels can benefit from this exercise, including older adults, and it is useful for preventing injury, aligning your spine and recovering from low back pain.
Bird Dog exercises strengthen muscles in the lower back, pelvic floor, and abdomen; collectively known as your ‘core’. Bracing these muscles while lifting, sneezing, coughing, and performing other exercises and sports, both strengthens and protects the pelvic floor, which can help reduce incontinence problems. Bird Dog exercises also tone the thigh and gluteal muscles, encourage the habit of a neutral spine position and can relieve lower back pain.
They’re also suitable for all levels of fitness. Most people can manage them easily, including older adults. There are a lot of terrific benefits to be gained from these very simple exercises, including:
Find a place where you have room to comfortable stretch out your arms and legs in a lying position. A carpeted floor or rug is ideal, but even with that, you may want an exercise or yoga mat to ensure your knees and well-padded and comfortable. Layered towels are an alternative option.
To make sure you’re getting the most benefits from the bird dog exercise, you’ll need to use the right techniques which come from practice and paying attention to your body’s position.
It can seem like there’s a lot to focus on to start with but take it one step at a time, and it will all come together. In turn, pay attention to:
Bird Dog exercises are suitable for most people to perform, are easy and gentle, require nothing more than an exercise mat and deliver significant benefits. As it helps to strengthen important muscles around the pelvic floor it could be useful if you experience incontinence – so why not give them a go?
Asaleo Care makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.