Free Back Pain Exercises Biblioteca de Fisioterapia
FORTALECIMIENTO Colchoneta • Intermedio Discs: T6-T7, T7-T8, T8-T9, T9-T10, T10-T11, T11-T12, T12-L1, L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Bird Dog (Estabilizador del Core de McGill)

Designed by spine biomechanics pioneer Dr. Stuart McGill, the Bird-Dog challenges rotational stability and trains the posterior oblique sling (latissimus dorsi + contralateral gluteus maximus) while keeping the spine in a safe neutral position.

DIAGRAMA BIOMECÁNICO DEL MOVIMIENTO
Clinical back pain images demonstration - MCGILL CORE STABILIZER
MCGILL CORE STABILIZER
🎯 Rotational Control

Ejecución Paso a Paso

PROTOCOLO CLÍNICO
  1. 1 Start on all fours with hands directly under shoulders and knees under hips. Keep your spine in a neutral tabletop.
  2. 2 Brace your abdominal wall lightly without holding your breath.
  3. 3 Simultaneously reach your right arm straight forward and kick your left leg straight back until parallel to the floor.
  4. 4 Hold the outstretched position for 5 seconds while keeping your hips level like a tray of drinks.
  5. 5 Return to tabletop under control and repeat with the opposite arm and leg (left arm, right leg).
🎯

CLAVES DE POSTURA CORRECTA

  • ✓ Imagine balancing a cup of water on your lower back; do not let your hips twist or dip.
  • ✓ Kick through the heel with toes pointing down to engage the glute rather than the lower back.
⚠️

ERRORES QUE DEBES EVITAR

  • ✗ Do not lift your arm or leg too high, which causes excessive lumbar hyperextension.
  • ✗ Avoid rotating the pelvis open toward the ceiling.
🛑

CONTRAINDICACIONES Y CUÁNDO EVITAR

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Severe acute rotator cuff tear or shoulder impingement
FUNDAMENTOS CIENTÍFICOS Y CITAS

Biomecánica Clínica y Evidencia

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
DOSIFICACIÓN CLÍNICA
Tiempo de Mantenimiento 5 Seconds
Repeticiones 8 reps per side
Series Prescritas 2 sets
Dificultad Intermedio
Posición Colchoneta
MÚSCULOS PRINCIPALES
Multifidus Erector Spinae Gluteus Maximus Transverse Abdominis
MÚSCULOS ESTABILIZADORES
Deltoids Trapezius Hamstrings