The McGill Big 3 exercises
The McGill Big 3 exercises come directly from Dr. Stuart McGill and his book - The Back Mechanic. These 3 exercises will help you reduce and prevent back pain in the future.
The McGill Big 3 Exercises are:
1. The Modified Curl Up
2. Side Bridge or Side Plank
3. The Bird Dog
These 3 exercises will help you build core strength and endurance. In addition to these exercises, make sure to have good posture throughout the day, walk at least 10 minutes a day and avoid movements that cause back pain in the first place
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Disclaimer: I'm not a medical professional and this video is not meant to be a substitute for medical advice. Please consult with a doctor if you have any injuries or medical issues.
Great video. I do these every day watching your video as a guide. Thanks!
Great content. Thank you.
I did this, but the pain is still there! No change!
great video and explanation. thank you.
This video covers McGill's
This video covers McGill's Big 3 core strengthening exercises. Exercises include: curl ups, side planks, and bird dog.
For more information, check out my blog post which summarizes the research from the Lancet Low Back Pain Series https://www.michaelbraccio.com/treating-low-back-pain/.
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Great instructions! Short and good. What are the recommended amount of sets and reps? Also how long should the bird-dog be held and should this be done every day?
Curious about what the research recommends for the treatment of low back pain? Check out my blog post https://www.michaelbraccio.com/treating-low-back-pain/.
I just listened to Dr. McGill on a podcast and he specified that the feet are not stacked on the side plank.
On your side planks you should take care to move into position with a hinging motion and NOT by bending the spine like you do. Dr McGill is clear on that point in his books. You also seem to sag on them.
professor in what lmao? giving relatively average advice?
if you want to look past the dead/squat/OHP/bench and then also ignore chinups/pullups/dips and pushups and advise shit like this you could at least explain they are at best assistance exercises and will never add sufficient strength gains to any muscle groups. fucking insane lol, the reason you will have a weak core in the first place is because you have probably ignored the above
#IvanaChapman #McGillBig3 #McGillBig3Exercises
MCGILL BIG 3 EXERCISES FOR YOUR CORE // If you want to learn Dr Stu McGill’s big 3 exercises, this video will explain them in detail. The McGill big 3 exercises for back pain are core training exercises for back pain. They are three core training exercises using bodyweight. If you want to learn the McGill exercises for back pain prevention, this video will help.
You’ll learn the McGill big 3 exercises for your abs and the McGill exercises for your core. I’ll explain how to use McGill exercises for a strong core and McGill exercises for back pain prevention.
Flatten Your Stomach VIDEO https://youtu.be/oRKeM1U_hYY
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Will definitely try! Thanks!
Very informative and helpful video..thanks a lot..
Thanks for sharing! So helpful!
Perfect timing on this video! I’m starting to Work out more and need all the advice I can get! Amazing abs by the way! ?