{
  "$type": "site.standard.document",
  "bskyPostRef": {
    "cid": "bafyreidqo5exzljyldjhpgv5hwkfhxmiqjykduae4sgqlh4ecoa3mjkrbe",
    "uri": "at://did:plc:cetfvcnqwxtgzrosmfrly2u5/app.bsky.feed.post/3mlcuv5rmrpg2"
  },
  "coverImage": {
    "$type": "blob",
    "ref": {
      "$link": "bafkreieju3rhrgibwv5sok4ljik2gn3ozannzizonpaz3q6ld4th7sym4e"
    },
    "mimeType": "image/jpeg",
    "size": 92313
  },
  "path": "/exercise/bodyweight-exercises/bird-dog/",
  "publishedAt": "2026-05-08T04:00:00.000Z",
  "site": "https://www.fitandwell.com",
  "tags": [
    "Bodyweight Exercises",
    "Exercise",
    "Cardio & Strength Workouts"
  ],
  "textContent": "Bird dog helps build deep core strength, which is vital for good balance",
  "title": "This is the one exercise you should do to safeguard your stability and balance, according to a personal trainer who works with seniors"
}