Movement: Simultaneously lift the left arm and the right leg while keeping a neutral spinal curve and without twisting. With opposite arm and leg extended, slowly lower them about 6inches, then move them to the side an equivalent amount, back up, and back to the start position - effectively drawing squares in the air. Return the extended arm and leg to the start, and alternate sides.
Repetitions: When both arms and legs have drawn a square, this counts as one repetition.
Instructions and effects for the Bird-Dog, Drawing Squares exercise 
