Start Here If You’re Stiff, Not Flexible, or Over 50

Why It Matters

This simple, adaptable exercise improves balance, core stability and posture while minimizing strain—making it practical for older adults or those with limited mobility to reduce injury risk and maintain functional strength.

Summary

The video demonstrates the bird dog, a low-impact core and upper-back exercise suited for people who are stiff, less flexible, or over 50. The instructor cues extending the opposite arm and leg into a long line, keeping shoulders level and the spine neutral while holding the position for about 30 seconds. Key form points include pointing the palm down, lifting the arm without shrugging, pulling the belly button toward the spine to brace the core, and avoiding an arched lower back. The move is presented as a fundamental stability drill to build upper-back strength and core control safely.

Original Description

Feeling stiff, tight, or less flexible than you used to be? We demonstrate the Bird Dog, a fundamental core exercise. This simple movement can help improve mobility, reduce stiffness, and get your body moving better again.

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