Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

Human Kinetics is moving to summer hours. Starting May 31 – August 2, our hours will be Mon – Thurs, 7am – 5pm CDT. Orders placed on Friday with digital products/online courses will be processed immediately. Orders with physical products will be processed on the next business day.

Activate spinal stabilizers with the ball birddog

This is an excerpt from Back Exercise by Brian Richey.

Ball Birddog

Objective

To activate the spinal stabilizers and entire posterior body to balance on the ball.

Starting Position

Lie face down on the stability ball with the ball under the stomach and hips (a). The hands are on the ground with the arms extended and the feet are on the ground. Press the hips slightly into the ball to stabilize the hips and spine and keep the abdominals engaged (as though to lift the abs inward and away from the ball).

Movement

Lift the left leg off the ground by squeezing the left glute and then lift the opposite arm (b). Hold for a moment and then repeat with the other arm and leg. The height of the lift isn’t as important as maintaining stability. When starting this exercise, lift the leg first, then once stable, add the arm. When comfortable, lift both the arm and the leg at the same time.

More Excerpts From Back Exercise