Kneeling Arm and Leg Extension Exercise (Bird dog) for Bone Health

Step 1

Get down onto your hands and knees.

Step 2

Gently raise your right arm and your left leg, extending  them until both are parallel to the ground.

Step 3

Then slowly return your arm and leg to the starting position to complete one repetition.  Repeat 9 more times to complete one set of 10 repetitions.  Then swap arm  and leg and complete 10  repetitions with  your left arm and  right  leg.

You’ve completed this one!  Great job!

Drawing of a woman demonstrating birddog position for osteoporosis prevention.

Watch A Video Demonstration

Watch Patrick in the video for the proper way to perform this exercise then click to take a class that integrates this with other important strengtheners from the Ostego plan.