Lutando com dor nas costas? Estes 10 exercícios simples podem ajudar!

8. Bird Dog

The bird dog exercise is excellent for improving balance and strengthening the core, back, and hips.

How to Do It:

1. Start Position: Begin on your hands and knees in a tabletop position.
2. Extend Arm and Leg: Extend one arm forward and the opposite leg backward, keeping your hips level.
3. Hold: Hold this position for a few seconds, then return to the starting position.
4. Repetition: Repeat 10-15 times on each side.

Benefícios:

• Strengthens the core, back, and hips
• Improves balance and coordination
• Enhances overall body stability

Variations:

• Bird Dog Crunch: Bring your elbow and knee together underneath your body before extending again.