Shoulder Injury Rehab – Advanced Bird Dog

Start on the hands and knees with your spine in neutral alignment. Engage the inner core stability muscles of your lower spine by pulling the muscles below your belly button inward without changing your neutral spine posture.

Then, bring your hands forward on the mat and straighten the knees one at a time so that you’re on your toes. kick back and extend with one heel while keeping the hip square and lined up with the other hip and reach the opposite hand and arm forward. Hold this for 10 seconds doing 10reps on each side for 2-3 sets.

This is a great core stability strength exercise to help progressively strengthen your shoulder and upper quadrant core strength after you have injured it. If you have pain or are unsure about what you are doing consult a local physiotherapist before continuing.