OrthoCincy Arm Care Program - Bird Dog + Row

1. Begin on your hands and knees in a tabletop position. Align your wrists directly under your shoulders and your knees under your hips. Keep your back straight and your core engaged.
2. Grasp the dumbbell with one hand and Position your other hand directly under your shoulder with your elbow slightly
3. Once you have a firm grip on the dumbbell, simultaneously extend your opposite leg straight back behind you. Keep your leg in line with your hips and avoid arching your lower back, and In a controlled manner, bend your elbow and pull the dumbbell up towards your torso while keeping your upper arm close to your body. Imagine squeezing your shoulder blade towards your spine during this
motion.
4. At the top of the rowing motion, pause for a brief moment, engaging your shoulder and upper back muscles.
5. Slowly return to the tabletop position. Ensuring not to fall off balance or allow for loss of core control.

Видео OrthoCincy Arm Care Program - Bird Dog + Row канала OrthoCincy