Exercise – Bird dog elbow-knee touch

STARTING POSITION

Start in a quadruped (all fours) position with hands directly under the shoulders and knees under the hips. Distribute weight evenly through both hands and knees. Establish a neutral spine; the head follows the line of the spine, with the gaze directed toward the floor. Maintain gentle activation of the deep core and scapular stabilizers. Inhale to prepare.

MOVEMENT

Exhale — Simultaneously extend one arm forward and the contralateral leg backward, creating a long diagonal line in bird dog position. Maintain axial elongation and a neutral spine, a square pelvis (no rotation or lateral shift), and scapular stability.

Inhale — From the extended position, bend the extended leg, drawing the knee toward the chest, and at the same time bend the opposite arm, bringing the elbow toward the knee. Bracing the core, the spine maintains its length and neutral position, avoiding a rounded spine.

Exhale — Extend again the same leg and opposite arm, returning to bird dog position.

Perform 6–8 repetitions per side, alternating sides.

Deep Core Stabilizers as Transversus abdominis and Multifidus
Posterior Chain Activation including Gluteus maximus and Hamstrings for hip extension control
Scapular Stabilization such as Serratus anterior and Lower trapezius
Shoulder stabilizers such as Rotator cuff muscles (Supraspinatus, Infraspinatus, Teres minor, Subscapularis)
Lumbopelvic stabilizers for pelvic control and anti-rotation stability
Hip stabilizers such as Gluteus medius and deep external rotators
Spinal stabilizers for maintaining neutral alignment and axial elongation
Neuromuscular coordination for contralateral (cross-body) movement patterns
Proprioceptive system for balance and body awareness
Breathing coordination with diaphragm support and core activation

Improve spinal stability and control throughout range of motion (ROM).
Enhance lumbopelvic control during dynamic movement.
Develop cross-pattern coordination and neuromuscular control.
Promote controlled limb dissociation with a stable core.
Improve balance and proprioceptive awareness.
Improve anti-rotation stability patterns.
Enhance scapular and thoracic stability.

Maintain neutral spine and axial elongation throughout the movement.
Keep pelvis level and stable (avoid rotation or lateral shift).
Maintain neutral pelvis (avoid anterior or posterior tilt).
Prevent lumbar hyperextension during the extension phase.
Avoid spinal rounding during the knee-to-elbow phase.
Maintain intra-abdominal pressure without excessive rigidity.
Control weight distribution evenly across supporting limbs.
Maintain scapular control (avoid shoulder elevation).
Support scapulothoracic rhythm during arm movement.
Maintain alignment of wrist–elbow–shoulder, avoiding elbow hyperextension.
Move slowly and with control, avoiding momentum, focusing on precision and smooth transitions.
Coordinate contralateral movement (opposite arm–leg patterning), ensuring proper timing and sequencing between flexion and extension phases.
Maintain length through the posterior chain (avoid compression).
Stabilize effectively on a two-point base of support.
Imagine balancing a glass of water on your lower back.
Focus on quality over quantity.

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MAT EXERCISES

BIRD DOG ELBOW-KNEE TOUCH

BIRD DOG ELBOW-KNEE TOUCH

FUNDAMENTAL

STARTING POSITION

MOVEMENT

KINETICODE® PILATES CERTIFICATION

MAT EXERCISES

BIRD DOG ELBOW-KNEE TOUCH

BIRD DOG ELBOW-KNEE TOUCH

FUNDAMENTAL

STARTING POSITION

MOVEMENT

LECTURE REGISTRATION

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LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

MENTOR EXERCISE REVIEW REGISTRATION

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REFORM Level 2

REFORM Level 1

KPM REVIEW HOURS FORM

KPM MOVEMENT TERMINOLOGY

KPM STUDENT HANDBOOK

MENTOR EXERCISE REVIEW REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

KPM STUDENT HANDBOOK

COURSE PRICING

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COURSE STRUCTURE

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