McGill Big 3 Follow Along Session (Fix Your Back Pain!)
ฝัง
- เผยแพร่เมื่อ 29 ก.ย. 2024
- Follow Along McGill Big 3 Session. If you have back pain or want to keep it from occurring, give this video a try.
6 :10 McGill Curlups
6 :10 Modified Side Planks
6 :10 Bird-Dog Holds
Have you experienced back pain? The McGill Big 3 is a protocol developed by Dr. Stuart McGill to help you develop core stability and to keep back pain from occurring. It’s the McGill Curlup, Side Plank, and Bird-Dog. Do this during your fitness warmup, midway through your day, or when you need help toning down your back pain. I hope it helps; I know it’s helped me tremendously!
www.PersonalTre...
If you are in the Birmingham area, I am available for in-home personal training, supplying all the equipment for you. If outside the Mountain Brook, Vestavia Hills, Homewood, or Hoover area, we can work through Virtual training (Facetime or Zoom) or I can do workout programming for you. If you want to reach your goals, you must have a plan. Checkout www.PersonalTre... for more info.
![The 3 Best Core Exercises [Do These Every Day]](http://i.ytimg.com/vi/2_e4I-brfqs/mqdefault.jpg)
There are so many McGill big 3 videos on TH-cam. For me this is the best! Clear follow along instructions! Brilliant teaching method. I can’t thank you enough, deep gratitude for your help!!
Thank you for the very kind words. I’m glad it has helped!
I agree!
Great video! Thanks a lot. Are the McGill Big 3 exercises effective for lumbo-pelvic stability?
@@abdellahqahoui7752 it’s more for core stability after a serious back injury. Could you give me more details on why you are wanting something for the limbo-pelvic region?
This is exactly what I need, just turned 51 and I went to a chiropractor for the first time in my life, wish I went sooner. Lower spine out of alignment, bone spurs and arthritis, one leg was an inch longer than the other due the pelvis being tilted. Pain now shooting down my legs and the pain in my lower back is sharp and comes on suddenly!😢
I’m so sorry you are going through this! It sounds like you are experiencing sciatica. If this McGill Big 3 helps, then continue doing it! However, in my own personal experience with sciatica, the Big 3 did not help. When I have time, I hope to have a ‘How I Healed My Sciatica’ video. If you do a search on ‘Conor Harris Sciatica’ he has a great video with many of the drills I utilized. Also, putting my back into extension similar to a McKenzie Push-up helped tremendously (but I did it on the wall). Daily one to two mile gentle walks also helped me tremendously once the shooting pain quieted down. Good luck and feel free to reach out with anymore questions and comments. 🌲
This is my second day in a row using this follow along as part of my workout warm up routine. I'm sure I'll replaying this video for a long time. Thanks!
I hope you are still going at it and finding relief!
Thank you so much! Just what I needed, I hurt my low back while deadlifting a month ago.
Very welcome - Glad it’s helped! I’ve used this protocol many times after deadlifting tweaks.
thanks so much
Very welcome! 🙏🏼
So do this every day??
You can. It really depends on where you are in life. Are you currently in pain? Do you have a history of back issues? Do you have the time? I personally do it as part of my warm-up for my workouts, and will do it more often if I am recovering from a previous back injury. If you have the time, it would be great to do this daily. If you don’t have the time, try to do it a few times a week or throw it in as part of your warmup for working out. Hope that info helps!
So much easier to do PT with a follow along, thanks dude!!
Very welcome!
I’ve been healing an excruciating herniated disc for the last 6 weeks and was fatigued by every PT video I was finding: they’re either overwhelming in energy or strength expectations or just straight unhelpful. I’ve tried to find a daily McGill video that was short and relaxed enough I’d want to do them before work every day, so I could get back to a healthy stabilization routine (since neglecting it was how I got hurt in the first place). This is the best one, like others have said. Your sincere demeanor really makes it and is borderline ASMR! 😂 This is just wonderfully paced and simple for injured or disabled folks alike because it’s short, sweet and highly effective. This reduced my pain so much because it finally clicked with the right instructor and cues. Thank you!
Wow, thank you for the kind words. I hope you are still finding relief!
True❤
Hey lewpz did you get any sort of recovery? 6 months on
@@fanzolaful thanks for asking - and hell yeah! I realized after months of doing this nearly every morning, my deep core (like what holds your organs in place) was really weak from sedentary life/sitting often. It was how i hurt it initially doing a heel-elevated squat. I twisted funny and I wasn’t stable enough to resist the injury. Even though I have a desk job, I’m 90% pain free now. I don’t have full range of motion pre-injury, but I can sit, walk, and resume all normal activity without pain. I had a 20 hour car ride recently and only by hour 15 was I really starting to need to lay down to ease the discomfort. Some days it’ll act up if I sit too long and the nerve pinches, sending pain only (weirdly) to my outer ankle. But, this routine alone has kept me off pain meds and out of the doctors office. You can always add progressions like doing a full side plank (knees off ground) if it gets too easy, and adding some 10 sec-held hip bridges is when I saw flexibility improve in my back once I was ready. Hope this helps!
@@lewpz ahh man that is amazing I’m glad you have had such an improvement in your symptoms! This is just what I needed to hear! I currently feel like it’s not improving but I am only 4 days into these exercises and your story has made me happy that there is light at the end of the tunnel. I’m generally fit but realised my core is weak too and especially deep core! I did mine twisting and moving a rock at the beach stupidly. I work a desk job so pretty similar situation! Thank you so much for replying! :)
like ASMR for my core
lol glad to hear it.
Great video to wake up to every day. Thank you.
Thank you for letting me know! Glad you are enjoying it.
Lol, the jokes on you. Big state followers.
I’ve done this a couple times now - I really appreciate you taking the time to produce this, it’s so much easier for me to do PT with a follow along
Wonderful. Glad it’s helping.
Agreed
I hVe severe sciatica and back pain from a herbiated disc.This helped me thanks so mich🥺
Wonderful! So glad this is helping you!!
I like the birds calling in the background. Very relaxing.
Glad it’s relaxing! My area is blessed with lots of wild birds.
Thank you sooooo much for this video. It is beyond helpful! so much gratitude for you sharing.
Very welcome! 🙏🏼
So I thought my back pain was caused by a disk issue, so I tried a decompression technique by hanging from a bar at my house. When I came down off the bar I collapsed, couldn’t even stand. Once my spine re-compressed I felt mostly fine again. After research I though “maybe I have spinal instability.” Been doing this for a few months and I no longer experience the same level of pain that I used to, in fact most days I feel nothing in my back.
Glad it’s helped and you found something to give your spine more stability 💪🏼
The bird dog increase my pain any helpful idea?
I would play around with pelvic tilts (tuck and untuck) and find a neutral position of your spine that does not hurt. You could also focus on extending just one leg out at a time and take the arms out of the equations. Feel free to ask more questions…. Good luck!
I just love how chill and happy this guy is. 😎
Best regards from Malaysia. This is very helpful for someone with adhd. Cant imagine it is only 8 minutes. No execuse not to do it. I know big 3 from squat university. Million thanks.
Very welcome - happy it helps!
Excellent, well taught. Most people teach this incorrectly with the raised leg of the bird dog way up in the air defeating the purpose of the exercise.
Thank you, I appreciate the kind words. If you’re gonna do something, better to do it the right way.
@@PersonalTreyner Hi from Norway 🇳🇴I do this EVERY day along all other kinds of activities. We do it every day ‘together’ 😂 always focus on to do it correctly 👆thank you - I like your coaching. McGill big 3 is my PT’s favourite among others
Thank you very much for this helpful follow along routine
🙏🏾🇨🇵
Very welcome! Glad it is helping.
I’m wondering if you have any modifications for the side plank for shoulders. I’m experiencing pain even though I have it lined up correctly. Also wondering if a regular side plank is ok to do with a herniated disc. Thank you.
You can try a rolled up hand towel that elevates the pointer finger and thumb. If that still causes shoulder pain. You can do a side plank standing and leaning against a wall. If you feel no back pain while doing the plank, then I would continue to do it.
th-cam.com/users/shortsCIYKgQ8i37k?si=Kir-f4W_PFyRlPCn
Excellent video!! The best so far. Can someone tell me if I can do it everyday? Can I add more reps or series with time? Thanks
@@felipekoppanygonzalez3321 you can do it everyday. McGill in his protocol actually recommends doing a declining pyramid of reps as you get better acclimated. I just did the rep scheme here to make a concise follow along video.
@@PersonalTreyner thanks a lot for the video and the tip. Keep the good work 💪✌️
I was intending to start doing the Big 3 for months, having your guide me through and doing it with me got me to do it. Thanks.
Good luck! Glad this helped kick you into gear. I hope it helps
My shoulder hurts with side planks. I switched to one hand farmer carries, but want to figure out the pains!?
Sorry you are dealing with that. Are you making sure your elbow is directly under your shoulder? If you find me on Instagram “personaltreyner” send me a DM with a video of you doing the plank and I’ll see what cues I can give you.
Can I put my head on a folded (once) blanket w/o affecting benefits?...and, can I use my fists instead of an open palm?
Yes, maybe even roll up a towel to put in the natural curve of your neck to support it. As long as you have the intent of bracing your abs. Also fists or open palm is totally fine. What’s important is you don’t move through the spine with this drill and only move your limbs.
This was fantastic. I love following along. You made it doable. Thank you from Australia. I’ll do these every day.
Very welcome!
How many times a day should i be doing this?
Twice a day if you can, but at least once. Breakfast and dinner would be ideal, and I also like it before a workout if you are planning on that.
This is exactly what I need!!! Thank you. I learned about the big 3 recently and this follow along makes it so easy. I'm guessing after a couple of weeks of doing this 3x a week I'll add another set?
Yes, absolutely. Very welcome
What about shoulder blades during the curl up? It's okay for them to be touching, just the head and elbows elevate?
It’s okay if the shoulder blades touch. Biggest thing is having the abs brace during the curl up. Doing a full exhale, breathing all the air out of your lungs will help facilitate this. Your obliques are also exhalation muscles.
Great video! Thanks a lot. Are the McGill Big 3 exercises effective for lumbo-pelvic stability?"
Yes, they could help with that. What exactly are you dealing with?
How many set of this yall do?
@@iPokeYou3ye Do as many as needed. I would start by following along with the video and see if that gives you results. Dr Stuart McGill recommends doing descending sets and reps as your progress. So do 5 reps, REST, do 3 reps, REST, do 1 rep. I settled on 3 reps for everything to simplify the video and make it useful for the masses. I highly recommend McGill’s book, Back Mechanic, if you want the full protocol and explanations
Can i do these excercises after recovered from discectomy?
I’m unsure. If you don’t feel pain or discomfort, it could be a good way to start building your core muscles back without too much load. But you’re gonna have to be the deciding factor in the end.
McGill curl up 3 x 10 second holds each side
Side plank 3 x 10 seconds each side
Bird dog 3 x 10 seconds each side
I've been shirking my exercises even though I have back trouble and know I should be doing them. Thank you so much for the follow along - it makes it so much easier to just set ten minutes a day aside and do them. Playing some background music on the phone at the same time makes it even better. Thanks again!
You got this!
Very welcome. You got this!
Excellent video that clarifies these exercises as depicted in Stuart McGill's book, Back Mechanic.
Thank you for the kind words. I have Stuart’s book and took these cues directly from him. The only difference is his protocol would call for more rounds of each exercise, but I decided to do the amount of rounds here to make it more accessible for people to perform. I’ve found people get relief with the amount of prescribed rounds in this video, but feel free to do more rounds if that helps you out and you have the time.
Thanks for doing the follow along video for these. Much easier to just zone out and follow along to your instructions.
Yay! Very welcome. I should be releasing videos in the future that utilize breath to help align the torso into a better position.
Lets see if this helps when i do it before workouts. 19 years old and i have hard back pain when sitting or standing for longer times. X-ray and MRI didnt show anything. Cant even attend school in my last year now due to it..
How are you doing these days with the routine?
Love this video. This guy is the coolest. He makes it seem possible
Thank you. Start where you are - the important thing is to do something and try to improve on the previous day. Not everyday will be progress, but in the longer timeframe, your consistency will pay off.
Thank you so much for posting a following along for the big 3. So grateful!❤
Very welcome / thank you for the kind words! 🙏🏼
That was a great follow-along, thanks so much!
Very welcome. Glad you found it helpful!
i have not hurt my back, i have sciatica in left leg but no back pain, my mRI shows its a low back disc herniation. should i still do these exercises? will it heal my sciatica?
Anything that will strengthen your core will help give your spine more stability. So yes, doing these may help. For sciatica relief - figure 4 Stretch is good. Working on your internal and external hip rotation may also help. Without assessing you it’s hard to really say. Do you know which way your herniation bulges? ie: forward or back or laterally? Feel free to reach out to me if you want to work in greater depth - PersonalTreyner.com
thank you. believe it or not but figure 4 stretch makes it really worse for me.
@@r.b4889 it sounds like the ‘sciatica’ is coming from the disc herniation and not from the Piriformis. Herniations can heal so you aren’t doomed to this lifestyle forever. If the herniation is posteriorly (backwards), which majority are, you want to avoid flexing the spine and want to try back extension type movements to help ‘push’ the bulge back into the proper place. McKenzie pushups are a common starting place for spinal extensions. Cat/cow easy movements too. I would also try to learn to hinge and squat with a stick (contact with head, between shoulder blades, and tailbone) on your back. This is all info off the top of my head and I haven’t seen you in person so take it with a grain of salt, but I hope it can guide you towards your own recovery.
Good job. I'll be back.
thank you!
My doctor recommended these exercises to me for a herniated disc. He recommended your video specifically. When I do the curl up, there is a great deal of load or strain on my neck. Am I doing something wrong? Thank you.
I would say it’s a common occurrence. You can try to gently press your tongue flat against your upper pallet and it will help to stabilize your neck. If that doesn’t help, do the bracing of your belly without lifting your head. You can also play around with tucking your chin before lifting off. Finally, lift your head and when strain kicks in - reset and try again. But overall, you are trying to fix your herniated disc, so focus on that.
come on up
@@superdesultory hope you were ready for it! 😎
Simple and to the point. Thank you for the video.
Ver welcome! Glad you enjoyed it.
I hope it helps too thanks core is feeling good
This was amazing thank you very much, the best video on the topic that I could find. I’ve been doing it for a few days and I feel great.
Glad it's helping. Thanks for sharing!
Nice. Probably the best video I've seen on The Big 3
Appreciate the kind words! Thank you 🦍
Excellent, clear direction!!
Many thanks!
Hey man! Hope you're well! I really gotta thank you, I have been following along for 3 months consistently, now i don't even feel any back pain ❤! Thank you for making me & my core stronger,💪
That’s incredible - thanks for sharing!
excellent session, I'm confused with the first exercise, I wonder how much of the lumbar curvature should be made.
The hands are there to help you keep the natural curve of your lumber spine. Depending if you are in anterior pelvic tilt (APT) or posterior pelvic tilt (PPT), the lumbar curve will different. APT causes more of a lumber curve, while PPT gives you less curvature. Ideally, you want a 30 degree curve, but this isn’t always the case.
Very well done and the pace is chill and the vibe is relaxed,which is reassuring.Great instruction with good form.Thank you for creating this very helpful video😊
You're very welcome!
no foreground music! Mentioning the abdominal bracing before the movement, countdown timer - Thanks for creating the video
Very welcome. Enjoy the sounds of nature while doing these drills
Hello.. can you please tell me why one knee is flexed and the other is extended, for the curl exercise?
The flexed knee side is to help maintain a neutral spine (so it isn’t overly extended). Perhaps you also get relaxing of the muscles on the straight leg side. The straight leg side will bias more hip internal rotation and the bent knee side will bias more hip external rotation. I looked at Stuart McGill’s “Back Mechanic” book and couldn’t find him explaining exactly why he chose this setup but this is my understanding of it.
Can you do these when you're having acute back pain and spasms
It’s hard to say without assessing you. If you can do it without pain then I would say it’s okay. If you are spasming than that is your body telling you that your nervous system isn’t ready. I also want to caution in not ‘cursing’ yourself into thinking you can’t get back to living a normal pain-free life, because you can! Take long and easy gentle breaths to try to calm your body down. I hope this helps!
This is perfect. I was looking for something so that I didn’t have to “think” while focusing on the exercise. The count and repetition is great. Thanks!
Very welcome! That’s the whole point, you tune into the video and you can focus on getting the work done. Thanks for the kind words.
Very nice,great teacher.
Thank you for the kind words. I really appreciate it!
1:05 exercises start
This is exactly what I was looking for! I find the exercises so annoying to do without following a routine like this. Great cues. I would be interested in another video with even more cues or reps. Thank you
Thank you for your kind words, and I’m happy you found value in the video. I hope it’s helping with your back pain. I’ll update the video in the future.
@@PersonalTreyner Great :D One last comment, you do go a bit fast through the bird dog. Love the accent! I'll be waiting for the next one. Thanks again
Actually I appreciate how you go quickly at the end now that i've done it a few dozen times :)
@@colinbird6494 haha glad you keep coming back for more and warmed up to my ways :)
Oh I am so happy to have stumbled into your video…..I am beyond overwhelmed with PT where they run me thru many exercises that I don’t remember and I’m fatigued so fatigued afterwards. Just got McGill’s books and was gobsmacked confused + a wee bit teary….gave up trying to figure the exercises out and went to Drs Google & TH-cam which led me here…..seeing it presented so calmly is just lovely. Thank you for the chill approach & all the hope!
Thank you for demonstrating the modified side plank. I could not do the full version. Much appreciated.
Glad it helped you out. For this method, the modified side plank is probably the better choice anyway. Good luck on your path to one day getting the full version!
Perfect, thank you! I did have some back pain on the last set of the last exercise. Could that be due to my core not being strong enough and slacking, causing the back pain?
Yes, that could be a possible reason. Back off, and only perform 2 sets instead of 3 until you get stronger. Maybe in a week or two. Best of luck!
@@PersonalTreyner Thanks! I'll do 1 or 2 sets instead then.
This is great video. Instructor is friendly and personable. Thanks for posting.
Thank you - glad you are finding value with it
Very well done. Thank y ou so much!
Very welcome. Thank you for the kind words
Perfect form on all those 3 exercises!
I appreciate your kind words 🙏🏼
A little on the faster side between sets but great job!
@@danyellowj thanks!
The first exercise doesn't do much of anything for me.
Imagine a small child is jumping up and down on your stomach during the move. You should be bracing your core and breathing behind that brace
Had to save this video she could use it on my start up stretching exercises in the morning👍👍👍👍
Great way to start the day 💪🏼
Nice job!
@@SnakeAndTurtleQigong thank you! I gotta check out your channel
thank you
Very well done. Thank y ou so much!
Very welcome!
Hi I herniated two discs l4 l5 should I do these or wait until the burning pain goes away?
If you can do any of the moves without pain, then I would try those specific drills. For bird dogs you can modify and only do a single leg (and even reach leg back and put toes on ground to help stabilize) or a single arm and then work up to using both limbs at the same time. Perhaps going for a light walk and then performing this circuit might help. It’s hard to tell without assessing you, but never move into pain.
Thank you very much
Very well done. Thank y ou so much!
Thank you - very welcome!
This mf knows the secret of life. I hear it in this mf’s voice. TELL ME!
Haha - Lots of beef and eggs.
@@PersonalTreyner LOVE eggs. LOOOOOVE eggs. I like beef but I don’t trust the ground meat, who knows wtf they put in there. Solid steak all the way. Thanks for this video, I’m doing it on the reg!
Not too much talking, straight to the point, thank you! I use this daily
I completely agree. Too many of these types of videos include long, detailed discussions that are more frustrating and time-consuming than useful. I love that the gentleman demonstrating confines his discussion to details of how to do each exercise. And wouldn't it be great if more videos had a real-time follow-along like this one? I just started doing these exercises today (right after my chiropractor recommended the video during my appointment this morning), and I'm already feeling better. AWESOME!!!
Wonderful- very welcome
@@bobcarlino7280thank you for the kind words. I’ve been thinking of making other types of follow alongs
This also stop shoulder pain
Has it helped with your shoulder pain? I could see if you get the torso more aligned (diaphragm over pelvic floor - which the core exercises could be helping with), then that could help with shoulder mechanics.
Thank you bro for the follow along
Very welcome 🤙🏼
What about breath on birdog?
I would do what feels natural for you. Ideally, in and out through the nose while keeping your core braced for a belly punch. Hope that helps
Thank you for this ❤
Very welcome!
Thank you I use this video a lot. Follow alongs are the best for my brain that is 12 places at once
You're very welcome! The whole reason why I made it was so you can work and turn your mind off.
@@PersonalTreyner very grateful. I have a few issues with my legs and this year I've been trying to get on top of strengthening and stretching for my health.
Many of the very good exercises i find here on YT are hard for me to do correctly because i end up out of alingment or i get lost, when the teacher says ok do 3 set of 10 reps of *these*, and they do 3 reps and move on to a different topic, i get a little lost at times.
I wish i didnt need the teach to hold my hand through the lesson but thats me lol. I'm trying to grow from Where I Am.
@@juancena1259 what issues? I would check out Conor Harris and his approaches. I did 3 months of his biomechanics course and his techniques have helped many when others haven’t. Good luck!
@@PersonalTreyner oh wow thanks for the suggestion.
Tailbone alignment issues causing various problems throughout the years (was sciatica for years, mostly resolved, last year the trochanteric bursitis started up, both of which when there are flare ups i cant walk normally and def no running or playing with my kids which is the worst part, we love hiking!), not too bad of bunions and knock knees but they cause issues. Shoes hurt bad even the barefoot style ones. And orthopedic shoes are a joke.
Core work helps most days, i also do special exercises for the bursitis and knees.
@@juancena1259 I would try to find Conor Harris’s video on sciatica. The 3 exercises will help you. Let me know if you have trouble finding it in search. Also, which hip has the bursitis? I would look into Brook Adrenaline GTS 23. They are a great all around shoe and you might be able to find the GTS 22 on sale as they are being phased out. Good luck! Also, you can find me directly at PersonalTreyner.com
what happens if your back does hurt at the end?
Sorry you are experiencing that. Does a certain move cause it? Is it a pain you are experiencing before you begin the drills and it’s the same pain at the end of the drills as well?
@@PersonalTreynerThe side plank lifts set it off this time but random exercises upset it, like I was doing bench the other day and that set it off bad, pullups, some core exercises etc. I get a pain in my lower abs on the same side too and I think it's related. Going to physio for it but no fix yet.
@@asabovesobelow1362 definitely go to a physio so you can be pointed in the right direction. If it hurts then don’t do it for now.
Thank you so much for this! ❤
Very welcome!🙏🏼
Wonderful demonstration in the MB3!!!!
Thank you. I appreciate the kind words!
@@PersonalTreyner you're welcome!
you mentioned figure 4 stretch for sciatica but that what makes it so worse for me
th-cam.com/video/EpMlgqkQrcA/w-d-xo.html. Try this one out too. This creates more hip capsule space. If neither works, I would move away from stretching for this ailment.
Sciatica is not an exact science, it varies from person to person from time to time. I've never found pain killers to help in any way. Just keep as active as possible and it will go in time.
We can put men on the moon but haven't figured out a cure for sciatica.... :)
@@Chahlie Perhaps an epidural, but you would probably need a catheter too 🙂
Appreciate it!!
@@amna19m very welcome!
Thanks!!
Welcome!
Great, simple and easy to follow, i have l4 l5 protrusion and s1 l5 herniated, tryed a lot, this is really good demonstrated so i will give it a try for a while, thank you
I'm glad it is helping you. Thank you for the kind words! Good luck with your healing.
Awesome thanks!
Very welcome!
thanks!
Welcome!
Love it
Awesome to hear!
BRAVO!!!!!!!!
Thank you!
Doing it wrong
Which part?
I love this video! I have been doing the McGill Big 3 for a couple of months. I am feeling much better now and this is the video I use everyday! Thanks for an easy to follow and instructive video!
Wonderful to hear! Thank you for the kind words.
has it improved a lot since you started?
Amazing follow along!
Thank you for the kind words 🤙🏼