Exercises suggested by a spine specialist not only fortified my abdominal muscles, but provided additional benefits as well.
The McGill Big Three is a collection of three core stability exercises, identified by Professor Stuart McGill, the chief scientific officer of BackFitpro. These exercises have been designed to provide a comprehensive, 360° core workout that works a multitude of muscles on the front, back, and sides of the abdomen.
The three exercises that make up the McGill Big Three are the curl up, side plank, and bird dog exercises. Each exercise is performed for six repetitions, holding the top position for 10 seconds while performing power breathing during each repetition.
The curl up exercise targets the muscles on the front of the stomach, helping to strengthen and tone this area. The side plank exercise, on the other hand, targets the muscles on the side of the stomach, including the obliques, which play a role in maintaining posture, supporting the spine, and resisting twisting motions. The bird dog exercise activates the deep-lying core muscles found at the back of the abs, particularly the transverse abdominis.
In the bird dog exercise, you start on all fours, then extend the right hand and left leg in front and behind respectively, while maintaining a neutral spine. It's important to avoid raising the extended leg too high, as this can cause the back to overarch and reduce the effectiveness of the exercise. Instead, move the right hand and left knee together after holding the position for 10 seconds.
The side plank exercise involves lying on your right side with your body in a straight line from feet to head. The weight is distributed between the side of the right foot and the forearm. To modify this exercise, you can drop the knee to the floor or place the non-supporting hand on the opposite shoulder. After holding the position for 10 seconds, you should lower back to the starting position and repeat the exercise six times on each side.
If you're doing these exercises on hard floors, a yoga mat can be useful for cushioning the knees. A 5mm thick Gaiam premium printed yoga mat is currently discounted to $19.99 at Dick's Sporting Goods.
The McGill Big Three was developed by a team of three experts: Dr. Stuart McGill, Dr. David Lawrence, and Dr. Richard Liebenson. These professionals introduced these foundational exercises for low back pain management based on McGill's research and clinical expertise. By incorporating the McGill Big Three into your fitness routine, you can strengthen your core, protect your back, and improve your overall physical fitness.
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