Is it a bird? Is it a dog? No . . . it’s a super balance improving bird dog!
This exercise really is a super strength builder – a strong core helps stabilize your entire body – it’s a must have.
The bird dog exercise is one of the most commonly recommended exercises for older adults. As you will discover it challenges your balance and strengthens your core at the same time. The ‘core’ refers to the muscles that make up your mid-section; i.e. your lower back, abdominals and deeper muscles like pelvic floor. Having a strong ‘core’ is like having a good foundation upon which to build your house – if the foundations are not right it stands to reason things won’t be too stable in other areas!
The bird dog technique
1. Get on all fours and adopt a ‘table top’ position.
N.B. If you can get to and from the floor without too much trouble use that but if not a bed or bench will do just as well.
2. Imagine you are balancing a cup of tea or glass of wine on your back and then extend one arm out in front of you. Return that hand to the floor and extend the other arm. Take it slowly – it is all about control not speed.
3. Now at the same time as you extend one arm to the front you extend the OPPOSITE leg behind you. i.e. left arm and right leg. Change over. i.e. right arm and left leg. That’s a bird dog!
Lifestyle Tip: Go Nuts
Did you know that a handful of nuts daily (30 grams) can reduce heart disease by 30-50%?
Previously in the banned list for dieters it turns out we got it wrong about nuts. Like fruits and vegetables, they are a vital part of a healthy diet due to the unique combination of healthy fats plus a broad range of vitamins, minerals and phytochemicals which help nuts reduce heart disease risk, lower cholesterol and manage weight. Go to this great site for more info on nuts and what 30 grams looks like.
Watch out for more great exercise and lifestyle tips from Kris Tynan next month. You can buy the Super Senior Kit Home Exercise Programme from our Memory Shop $59.00.
How many times per day do you need to repeat the Bird Dog moves for it to be effective?
Kris says the ideal is to do 6 Bird-Dogs on each side. Then rest and repeat. If you do this double set every day, you will soon notice the changes. Well done and thank you for asking – that will help others, too.