It’s important for patients on Androgen Deprivation Therapy (or ADT) to engage in these multi-joint movements during treatment to reduce osteoporosis risk and maintain overall strength (2).

The bird dog exercise works to activate the muscles around your abdomen, known as the core muscles, while simultaneously engaging muscles in the upper and lower body. It’s important for patients on Androgen Deprivation Therapy (or ADT) to engage in these multi-joint movements during treatment to reduce osteoporosis risk and maintain overall strength (2).

Start on your hands and knees, hands shoulder width apart under the shoulders, knees hip width apart under the hips. Keep your neck in a neutral position by looking at the ground. Extend one leg strait back, while simultaneously lifting the opposite arm strait out in front of the body. Maintain this elongated position for 1-2 seconds while keeping your core engaged. Your hips should remain square with the ground. Return to the starting position. Repeat for the opposite side. If this exercise is challenging, modify by keeping your arms fixed on the ground, and only extend one leg strait back at a time. If it is still challenging, make it easier by keeping your knees fixed under your hips, and lift one arm in front of the body at a time. Repeat this movement for 10-15 repetitions.

Before getting started, please check with your family physician to ensure this exercise is right for you. Presenter: Mr. Nick Pratap, Kinesiologist, Vancouver, BC

NOW Health Network | Local Practitioners: Kinesiologist