Kathy DeWet: So I want to share with you an exercise known as
the "opposition pose," and sometimes called the "bird
dog," is typically performed on the mat, and I will
demonstrate that first. And then I'm going to
follow that up with a simple variation that you
can do integrating the use of your computer chair
or other chair that you may have at your
workstation. So the value of this exercise is
focusing on the alignment of the core. Now we're
going to also get some hip extension and shoulder
extension into this exercise. So when I perform it
on all fours, my goal here is to find neutral
spine and alignment of my pelvis, chest, and head.
I'm going to establish a nice relaxed breathing
pattern.
And then doing my very best to keep the core of my
body nice and still center body strong. I'm
going to push one leg back so that my hip is now
in an extended position and then I'm going to
bring that leg back in. And then I push the other leg
back. Just finding the hip extension position
without moving the center body. And then I
establish the same pattern. Reaching out without
changing the shape of my spine.
And you could alternate just doing legs and
shoulders and get a lot of nice movement. But when
we work with opposition what we want to do is to
use the opposite hand and the opposite leg. So the
first thing I would do is just make sure I can
balance. It's going to hover one hand off the
ground in the opposite knee and make sure I can
sustain balance here. And then I'm going to keep
the fingers and the toes low and I'm going to
reach out into a low position and again make sure
that I can keep the core nice and still. And then
slowly, I elevate into extension doing my best not to
change the shape of my spine or my core. And so
the elevation doesn't need to come up real high.
It's about finding that position that you can
stabilize it.
To reverse, brushing down low and coming back to an all-
fours position and then again the opposite knee and
hand. Hover, checking in, finding your stable
position, reaching out palm before elevating and
then slow and controlled, we elevate into extension
reaching toes and fingertips away from each other
and taking some nice relaxed breath.
And then you could add all kinds of rhythmic
variations once you're sure you can stabilize and
balance. You can go out in multiple times on the
same side. You can challenge yourself to go from
one side to the other. All sorts of little different
variations you can do. What if you don't have time
to get out a mat and exercise that way? You can
use a modification of this with the integration of
a chair. You bring my trusty chair prop into view
here and I'm going to stand at a little bit of an angle so
you can see. So I could just put my fingertips on
the back of the chair. And the first one is going
to activate my hips by cutting my leg into
extension. I don't even have to pick it up off the
floor but if I wish to I can. But the idea here is
also to keep a nice stable core as you go into
extension. So I don't want to arch the back or
force the leg to go back and let the chest come
forward. That actually is what we'll call
hyperextension. And all I'm seeking for is
activation and extension. So it's a small range of
motion reaching back, keeping the core stable. And
I again practice that with each foot just as I did
when I was on the mat and then elevating one arm
and then the other with the goal on this is to
keep the shoulder blades down against the back of
the body and just get some nice shoulder joint
mobility. Sometimes people have to play with the
angle of their arm. We all have different
histories and different shapes in our ball and
socket joint. For me having the thumb pointing up
works really nicely. I get a nice smooth glide. So
now I just step a little bit away from the chair
make sure I can stand nice and tall. My fingertips
are just there for balance and I can do that
opposition pause lengthening opposite arm and leg
away from each other, and I've got some good
activation in my glutes. Can take a breath or two
here.
And the nice thing on this one you don't have to
go through all those balance checks you know hover,
extend, and then elevate. We can go right into the
long extended position, standing tall and take a
breath.
This is a variation of standing opposition pose, a
really nice opening across the front of the body.
I do have abdominal activation so I'm not letting
the ribs flare out. So I have some tone and
tension in my abs. I'm getting shoulder
mobilization and hip activation in the standing
position pose, also known as a bird dog pose. So
if you have an opportunity to get on the mat
that's great. If you don't don't let it stop you
from giving yourself some exercise and a little
movement break. Move often and feel well!