I tend to forget to engage my core. So I have been practicing Transversus Abdominus Activation.
Here’s a Snippet from a great article I found on the Bird-Dog exercise from @advancedhumanperformance Website:
“While maintaining a neutral spine, kneel on the floor in a quadruped position with your knees under your hips and your hands under your shoulders.
“Raise your opposite arm and leg straight out, keeping your abs braced, stomach in and your whole body in one straight line from head to foot.
“The goal is to resist rotation and extension forces that attempt to destabilise your spine.
“Proper execution can produce a variety of benefits, including improvements in core musculature innervation, rotary stability, spinal alignment, reduced low-back pain, postural control, shoulder stability, hip alignment, shoulder mobility and spinal stabilisation.”
“Whether you're an athlete, bodybuilder, powerlifter, fitness enthusiast or an active individual looking for a way to improve your low-back function and spinal health, the Bird Dog is a worthwhile drill that can enhance multiple aspects of performance and muscle function.”