Core Exercises: The "McGill Big 3"
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- เผยแพร่เมื่อ 17 พ.ค. 2024
- Exercise Specialist Kevin with the Edmonton West Primary Care Network demonstrates and explains how to do 3 core exercises also known as the "McGill Big 3". These exercises have been proven effective to help manage and prevent back pain. Even if you are not a back pain sufferer - you should still give these a try!
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There are so many videos on the migillis 3... This is the only one that perfectly explains what to do!
Great tutorial. Thank you.
Great vídeo!
Thank you
Thank you for your thorough explanation! These 3 exercises have been instrumental in helping me recover from acute Sciatica.
how are you doing?
Excellent, thank you!
Great video! 😀
Thnks for instructions
Good tips will try it
Actually a back pain flare-up two days ago was quickly fixed with the 'bird-dog' exercise, thanks. The diagonal movement pattern being able also to really stretch out feels great and will have to not ever forget to do these exercises regularly from now on!
Hi thank you for sharing professor McGill big 3. Does this help to stabilise your back if you have a S1 protrusion?
Question: I liked what you said about both knees up vs both legs down vs one knee up. I have a lot of pain sleeping. I was told to put a pillow under my knees. Based on what you say here, could it be better to put a pillow under just ONE knee for sleeping?
thank you very much
Could you do these for chronic pelvic syndrom ? Thank you for answering
Great explanation! Thank you !Is it safe for these to be done when in pain ? Or is this just for after the pain is gone ? I have pain in my sacrum from a desiccated l5 s1 disc . The pain is starting to travel down my legs and butt . Hopefully it helps me instead of making it worse .
Can you do this on a soft mattress?
I currently have Instability in L4-5 my PT has told me. He reccomended tehse excerises, do you think i should wait before doing them. ?or do them if i feel no pain during? and how many sets / reps?
Or is the point to work the thoracic spine and just the upper and mid abs? If you were to do a full crunch, would you brace your abdominals in a 360 fashion?
Fantastic video and probably the simplist to follow I've seen! What sort of frequency would you recommend? Daily for a month and re-measure back pain or?
These exercises are great to incorporate into a daily routine for a back pained person. Even if your back pain resolves, I would suggest continuing with these exercises most days, or at least 3x/week to maintain core strength and endurance and to help prevent future bouts of back pain.
Hey looking forward to trying this out. Just for a reference point or starting point. About how many reps/sets/rounds should be done with each excercise? Sorry, Not trying to sound like a gym bro just curious as to what should be sufficient. Or is it more you should go to about 80% of when you feel tired and would lose posture. Anything would help. Thank you
Awesome. Just recovered from a rare but very severe episode of lower back pain. I found that hamstring stretching broke the vicious cycle and now I am determined to try as much as I can to prevent reoccurrence. Thanks to the YT comment section I was pointed to Stuart McGill and here I am!
Stretching the hamstrings made it better or worse?
@@BB-nq1ps Did not make it worse but the 'bird'dog' was what did the trick for me. I am doing both on an almost daily basis and have not had any problems since. Also my running has been feeling quite good.
Are These Excersises Safe For Cervical Herniations as well?
I must say again that your form is one of the best I've seen on youtube for the McGill Big 3.
I concur. Brian Carroll also v good and Mcgill certified
On the BirdDog, McGill recemmends against Abdominal Bracing, I think.
For the SideBridge, with most people, I recommend they put thier head on a chair and hold onto something behind them (window sill, chair, table, shelf) to spare their shoulders. If they are a boxer, a supermarket shelf stocker or other who has strong shoulder, I skip that, but most others I am very careful.
what does the arch n curl work on?
Hey, thank you for mentioning rotator cuff injuries! Where can I find the standing version of the side plank?
Hello allison my love
I have the opposite back curving behavior of what you described. Large curve with legs bent. No curve with legs straight. Does that mean something?
Could this fix a lateral pelvic tilt? Anybody know?
The McGill crunch is especially killing muscles in my neck or rather throat area. Quite interesting to see how this progresses. The other two exercises are great and I will incorporate them. Do you have any tips for example on how many 3-10 second holds should be done? And if the side plank is done to failure on both sides, should I try again for 90 seconds? Or move on tp the harder version? (which I cannot do for 90 seconds).
Hi. The video The 3 Best Core Exercises from Squat University addresses this neck issue directly when he talks about the McGill crunch/curl up. The video is also about the McGill Big 3. Hope it helps.
Great video. What's your suggestion for someone with an injured knee that hurts when doing bird/dog and cat/camel?
try putting a pillow or rolled up yoga mat under your knees. when lowering to and getting up from the floor try squatting down to your butt and then slowly rolling over to your knees
I've always heard the Bird dog referred to as the half Superman.
"Bird dogs" are breeds of dogs used for hunting birds. When they find a bird that's been shot, they "point" at it. I think that's where the name comes from.
The bird dog points to where the live birds are. Said bird dog then retrieves shot birds.
That’s what I was going to say. Obviously comes from a bird dog pointing
Great video. Sets? Reps? Hold times?
McGill recommends using 6, then 4, then 2 reps with 30 second breaks. He doesn't recommend holding the plank for as long as you can but doing it for 10 seconds as each rep.
What plank is easier if we are having low back pain? My lower back seems like it’s always tight & sore
the kneeling side plank is easier than the one from your feet.
Can one eventually work up to using ankle weights around wrists and ankles when doing bird dog?
Absolutely!
Question, with abdominal "bracing", aren't you supposed to push the air 360 degrees? So during the curl-up exercise why wouldn't you want to do this? For instance, while squatting or heavier lifts you would be bracing in the front and back part of your core so why wouldn't you want to utilize this for the curl up?
True, but I don’t think this guy is squatting heavy
Genial tu video, sólo te agradecería que hablaras un poco más lento para entender muy bien las explicaciones que indicas. Hablo español, sin embargo, entiendo muy bien inglés siempre que sea hablado más lento y bien modulado. Saludos desde Chile.
what's a standing option for the side plank?
Eliud kipchoge
Can an elderly man do the 3 core exercises? If not what's the alternatives?
John, this falls under the “it depends” category. There are modifications to the bird dog and side plank. If you aren’t able to support yourself on one arm in the bird dog, work on just the hip/knee extension. Or you can support yourself with a stability ball. This is a short answer, that requires a long answer.
There is no reason you can't do these 3 core exercises as long as your ability level allows. If not, you could also try our standing core exercise video on the same TH-cam channel for easier alternatives.
Great form yet missing some info. Stu says that for the bird-dog you first do a cat-camel, about 8 times and not to the end range and find a neutral spine position and perform the bird dog. Second, the side plank should be held for no longer than 10 seconds. You can perform more reps (8-10 second holds), but do not increase the seconds.
Cat camel before the bird dog?
We did the 4 day course with Stu, and there was no mention of "having" to do a cat-camel pre- Bird Dog. Rather I think both are useful, and can be done in any order. The Cat-Camel helps with mobility and positions of relief, where the bird-dog focuses on stability and strength. I think you may also be confusing the 10 second hold. The bird dog is to be held for no longer than 10 seconds in a back pained patient (other populations longer holds are okay), but the side plank can be held until form failure.
@@josephlopez5065 in a video on TH-cam Stu demonstrates doing the cat-camel to find a neutral position and use that as the basis to begin your bird-dog.
@@edmontonwestprimarycarenet6583 I see, I see. Also good thing your reply stated it. Because in the video you said to hold as long as you could. If a back-pained individual saw this instructional video and held it for "as long as they can" they could worsen their pain. Right or wrong? There was no differentiation in your instruction.
th-cam.com/video/NA1Ve7FWqTY/w-d-xo.html
2 min 45 sec mark
Hold for 3-10 seconds, BUT how many times? 10 each side? Thanks.
3x each side 10 seconds.. beyond 10 seconds has been shown to be less effective
I use a timer app and I cycle through an exercise circuit. 40 sec on and 20 sec off. I start with dead bug/bicycle, then the crunch he shows, then regular plank, then side plank each side, then superman, then cobra pose, finishing with birddog. I repeat this twice.
What are your thoughts on bird dogs?
I always thought it was called a bird dog because dogs bread for bird hunting do a position similar to this to signal to where the bird is
I have sciatica running down my left leg It sucks to be in your 30's with this.
Consider yourself lucky, I have it in my 20s! Lol
@@sagebauer1077 me too man
@@leadinglist1533 take the PT seriously! Mine has been sloooowly improving
You don't wanna keep your back "flat". You want a neutral spine with natural curv
The video doesn't say how many reps and sets. Also, how do they work to relieve pain, and which kind of back pain? A link to the video for "squeezing the belly" would be helpful too. Good, apart from that. Thanks.
Does the order matter? You chose a different order of exercises than other people who make youtube videos on McGill's big 3...
Not that I am aware of! Order does matter in more complicated lifting sessions but for these I think you'd be good in any order
I cant see the demo. Hidden with the black screen
Standing version:.
th-cam.com/video/77j8WBFxaAc/w-d-xo.html