What are the big three of McGill

The "Big Three" of McGill are a trio of exercises designed by Dr. Stuart McGill to strengthen the back and alleviate pain. These exercises are widely recommended by physical therapists, medical doctors, and sports professionals. Here's a summary of each exercise:

1. Curl-Up: A safer alternative to traditional sit-ups. Lie down with one knee bent, hands under the lower back, and maintain the natural arch of your spine as you lift your head and shoulders slightly off the ground 1.

2. Side Plank: Begin with knees bent and gradually progress to a full side plank. This exercise helps to strengthen the lateral muscles of the spine 2.

3. Bird Dog: Start on all fours, then extend one arm forward and the opposite leg backward, ensuring your body remains stable and parallel to the floor. This engages the core, glutes, and hamstrings 3.

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     1

     Strengthening Your Back

     00:36:25
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     2

     Embracing Side Planks

     00:44:40
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     3

     Bird Dog Exercise

     00:53:12
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     4

     Back Pain Solutions

     01:40:46

These exercises are designed to improve spine stability and are recommended as part of a broader regimen for back health. They should be performed with proper form to maximize benefits and prevent injury 4.