your body.
hold for 2 seconds at the top. repeat 10 times.
repeat on other side. perform 3 sets on each side.
stand with your back facing the wall at a distance of about 10 to 12 inches.
carefully lean into the wall until your back is flat against it.
slide down the wall slowly until your knees are bent slightly. continue to press your low back into the wall.
hold this position for 10 seconds, then carefully slide back up the wall.
the bird dog is a great way to learn to stabilize the low back during movements of the arms and legs.
to begin, get on your hands and knees.
with one leg, lift and extend it 