Strengthen Your Mid-Back with a New Twist on a Classic Exercise


Fine-tuning popular exercises to help you get more out of them is one of my favorite things to do.

A few adjustments can give an old exercise a whole new perspective and make it feel brand new.

And that’s what we’re doing in today’s video with an exercise commonly called the Bird Dog.

I’ll show you how to apply the mid-back exercise from my last post to this well-known move to build mid-back strength, create scapular stability, and relieve wrist pain.

You’ll have to go slowly at first as you get used to this different approach to the Bird Dog, but I think you’re going to like what you find when you do.

I can’t wait to hear how it goes! Make sure and let me know in the comments below.

Forever fine-tuning,


P.S. Learning about alignment helped save my neck and shoulders after years of chronic pain.

Now I love helping you enhance your alignment, so you feel stronger and more flexible—and I’ve gotten really good at it!

If you’d love to learn more about alignment so you can feel more freedom and ease in your body, check out the Pilates Tonic Online (PTO) membership.

PTO is a self-paced membership that costs $55 a month.

Every month, PTO members receive the following:

  • Two live Zoom classes + the class recording (so you never have to worry about missing a class)
  • Two new movement videos 
  • The Membership Journey: a roadmap for alignment success so you get more out of every other exercise you do
  • Unlimited access to the PTO video library
  • Weekly emails


Learn more about Pilates Tonic Online and register…



Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at See you in the studio!

4 Responses

  1. Ohh… love this one, the variation really strenght hip muscles as well !
    Mixing with upper bag , and stretching shoulders, a wonderful way to restore
    a healthy bag posture all over !
    Thanks so much for sharing, much love on your way…

  2. Love this variation Sydney, I can really feel the connection in the back which is really helped with the focus on the supporting side . Thank you

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