THE MCGILL BIG 3 FOR CORE STABILITY
The McGill Big 3 exercises, developed by Dr. Stuart McGill, are designed to enhance core stability and support spinal health. Incorporating these exercises into your routine can help prevent and alleviate back pain. The three exercises are:
Curl-Up
Side Plank
Bird-Dog
1. Curl-Up
Instructions:
Lie on your back with one leg straight and the other bent at the knee.
Place your hands under the natural arch of your lower back to maintain its curve.
Engage your abdominal muscles by bracing as if preparing for an impact.
Keeping your head, shoulders, and chest aligned, lift them slightly off the floor as a single unit. Avoid tucking your chin or tilting your head back.
Hold this position for 10 seconds, then slowly lower yourself back down.
Perform the exercise with each leg bent, alternating sides.
Time/Frequency: Perform 6–10 reps, holding for 10 seconds each, once or twice daily.
Tips:
• Keep your neck neutral; imagine holding an apple under your chin.
• Avoid pulling on your neck with your hands.
Feedback:
• Right: You feel tension in your core, not your neck or back.
• Wrong: You feel strain in your neck or are lifting too high.
2. Side Plank
Instructions:
Lie on your side with your forearm on the floor, elbow directly beneath your shoulder.
Position your legs so that your knees are bent at a 90-degree angle.
Engage your core muscles.
Lift your hips off the floor, creating a straight line from your head to your knees. Ensure your hips are aligned with your body and not sagging.
Hold this position for 10-20 seconds, then gently lower your hips back down.
Repeat on the opposite side.
For an increased challenge, perform the side plank with straight legs, supporting your weight on your feet and forearm.
Time/Frequency: Perform 3 reps per side, holding for 10–20 seconds, once or twice daily.
Tips:
• Keep your head in line with your spine.
• Engage your glutes to maintain proper hip alignment.
Feedback:
• Right: You feel engagement in your side core muscles and a steady balance.
• Wrong: Your hips sag, or you feel shoulder discomfort.
3. Bird-Dog
Instructions:
Begin on all fours, with your hands directly under your shoulders and knees under your hips.
Engage your core to maintain a flat back.
Extend your left arm forward while simultaneously extending your right leg straight back until both are parallel to the floor. Keep your hips level and avoid any tilting.
Hold this position for 5-10 seconds, then return to the starting position.
Repeat the movement with the right arm and left leg.
Time/Frequency: Perform 5–8 reps per side, holding each for 5–10 seconds, once or twice daily.
Tips:
• Keep your back straight and avoid arching or sagging.
• Move slowly and with control to maintain balance.
Feedback:
• Right: Your body forms a straight line from fingertips to toes, and you feel balanced.
• Wrong: Your lower back arches or your hips twist excessively.
Incorporate these exercises into your daily routine to build core endurance and support spinal health. Always perform them with proper form to maximize benefits and reduce the risk of injury.
Confidence-Building Tips
1. Use a mirror or record yourself to check your form.
2. Engage your core by bracing as if preparing to lift something heavy.
3. If unsure, consult with your chiropractor or physical therapist for guidance.
Remember: These exercises should not cause pain. If you experience discomfort, stop and consult with Dr. Mike or Dr. Alyssa at Refined Chiropractic before continuing.
303-731-6116 (Call or Text) info@refinedchiropractic.com
