As we age, lingering aches, stiffness, and chronic pain quickly catch up and make everyday tasks feel a little more taxing. Crazy how those years of playing sports and slouching over a desk catch up to you, isn’t it? As boring as it may seem to those of us who prefer heavy lifting or high-intensity workouts, keeping up with recovery methods like mobility workouts and consistent core training can make a significant difference in how old our bodies actually feel.
One core exercise in particular has serious reverse-aging benefits. Although it might get the same attention as situps or planks, George Koutsouvanos, PT, MPT of ATI Physical Therapy, says bird dogs fire up the core, challenge stability, and reinforce proper movement patterns.
“Having good posture depends on core and stability as well as upper back and shoulder strength,” he says. “Bird dogs train exactly that. They activate key muscles in the hips, back, and core that support proper posture, help prevent slouching, and keep the spine strong and stable.”
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Bird dogs also help preserve mobility as men age by building the kind of stability that allows safe, efficient movement. The exercise trains the body to keep the spine stable while the arms and legs move, which directly translates to everyday tasks.
“The bird dog teaches you how to move without your posture breaking down,” Koutsouvanos explains. “It does this by strengthening the deep muscles that support good posture throughout the day and training the spine to stay in a strong, neutral position during movement.”
At the same time, it allows the hips and shoulders to move freely without dumping extra stress into the lower back.
Research measuring muscle activity during the bird dog shows it effectively activates key stabilizing muscles around the lower back and pelvis without placing excessive strain on the spine. Strengthening these muscles helps maintain upright posture, improve movement efficiency, and protect the spine as we age.
All the while, the bird dog is a safe, low-impact exercise almost anyone can do. Try it during your next core circuit, moving through slow and steady reps. Just don’t get mad at us if your core is sore the next day!
How to Do Bird Dogs
- Start on all fours in a tabletop position with your hands under your shoulders and knees under your hips. Keep your spine neutral.
- Extend opposite limbs by reaching one arm forward and the opposite leg back, keeping your hips and shoulders square over the floor.
- Pause briefly, then return to the start and switch sides.
Related: How to Master the Dead Bug Exercise for Core Strength and Stability
