Do you suffer from low back pain?
It can be effectively treated with 3 specific exercises.
The “McGill Big 3”:
It can be effectively treated with 3 specific exercises.
The “McGill Big 3”:
The major muscles of your core include your transverse abdominis, multifidus, internal and external obliques, erector spinae, diaphragm, pelvic floor muscles, and the rectus abdominis (abs).
If these aren't trained to work together for stability, you are at risk of injury.
If these aren't trained to work together for stability, you are at risk of injury.
Back injuries are one of the leading causes of disability claims and loss of physical independence.
Your spine is a flexible rod that requires core stability in order to safely carry your body.
That’s why Dr. Stuart McGill developed these 3 exercises to protect your back:
Your spine is a flexible rod that requires core stability in order to safely carry your body.
That’s why Dr. Stuart McGill developed these 3 exercises to protect your back:
McGill Curl-Up
This exercise strengthens your core without straining your lower back.
Lie down with one leg bent and your hands under your lower back. Hold your head and shoulders off the ground as if there’s a pillow behind you for 10 seconds.
Switch legs and repeat.
This exercise strengthens your core without straining your lower back.
Lie down with one leg bent and your hands under your lower back. Hold your head and shoulders off the ground as if there’s a pillow behind you for 10 seconds.
Switch legs and repeat.
Side Plank
These will engage your obliques with minimal force on your spine.
Lie on your side with your elbow under your shoulder and your legs straight.
Lift your hips to form a straight line from your head to your heels. Hold for 20 seconds, then repeat on the other side.
These will engage your obliques with minimal force on your spine.
Lie on your side with your elbow under your shoulder and your legs straight.
Lift your hips to form a straight line from your head to your heels. Hold for 20 seconds, then repeat on the other side.
Bird Dog
This simple movement emphasizes stability and a healthy range of motion for your shoulders and hips.
Start on your hands and knees. Extend one arm and the opposite leg while keeping your spine neutral.
Return to the starting position, then repeat on the other side.
This simple movement emphasizes stability and a healthy range of motion for your shoulders and hips.
Start on your hands and knees. Extend one arm and the opposite leg while keeping your spine neutral.
Return to the starting position, then repeat on the other side.
"A chain is only as strong as its weakest link."
The same is true for your core!
In order for you to be mobile, your core, hips, and back all have to work together.
If any of these muscles become too weak, you can experience life-changing injuries and disabilities.
The same is true for your core!
In order for you to be mobile, your core, hips, and back all have to work together.
If any of these muscles become too weak, you can experience life-changing injuries and disabilities.
Maintaining a stable core critical to a life of physical freedom.
Make time for these simple movements every day to protect your back and your quality of life!
For more insights on how to optimize your health and performance, follow me @johnnyxbrown. 💪
Make time for these simple movements every day to protect your back and your quality of life!
For more insights on how to optimize your health and performance, follow me @johnnyxbrown. 💪
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