Core Activation Exercises

These videos are descriptions for the exercises associated with the ErgoRisk MoveSafeTM Corrective Exercise Program. Choose the video you wish to see for exercise details, common difficulties, and appropriate progressions.

Bird Dog Progressions

Purpose: to activate the extensor muscle chain and move the limbs while stabilizing the spine. It is important to maintain a neutral spine position to decrease stress loads on the discs, and reactive recruitment of the spinal stabilizer muscles.

Description: The starting position is on the hands and knees with the hands under the shoulders and the knees directly under the hips. Lift the opposite arm and leg just off the floor, hold for 2-3 seconds and then switch sides. Repeat 5x each side.

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