Huberman Lab

Dexa/Huberman Lab

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  • Generate a workout routine for a strong core/back

  • Sources:

    To build a strong core and back, provides valuable insights, emphasizing a combination of targeted exercises and awareness of movement patterns. Here are key components for a comprehensive routine:

    Core and Back Exercises

    1. McGill's Big Three: Essential for spine stability and overall back strength:

      • Curl-Ups: A safer alternative to sit-ups that strengthen the abdominal wall without straining the spine.
      • Side Planks: Enhance lateral stability of the trunk.
      • Bird Dogs: Focus on extending opposite arm and leg to enhance spinal stability 1.

    2. Anti-Rotation Exercises:

      • Staggered Stance Exercises: Perform resistance training like curls or tricep extensions with one foot in front to train the abdominals and obliques through anti-rotation forces, adding stability to the spine 2.

    3. Spine Movement and Stability:

      • Push the Ground Away: In movements like planks and bird-dogs, focus on pushing the ground away to enhance stability and strengthen the spine 3.

    4. Core Activation Techniques:

      • Using a feedback belt or conscious muscle activation during exercises to increase proprioception and engage core muscles more effectively 4.

    Additional Protocols

    1. Balance Muscle Groups: Ensure you're balancing back exercises with adequate pulling motions to counteract pushing exercises. This helps reduce shearing stress and avoid injuries 5.

    2. Functional Movements:

      • Include movements like squats, lunges, lifts, and pulls that mimic daily activities and improve overall functional strength 6.

    3. Warm-Up and Flexibility:

      • Include exercises like chin-ups or pull-ups that offer both contraction and stretching benefits for back muscles. Warm-ups are crucial to prepare muscles for the workout and prevent injuries 7.

    Sample Routine

    Daily

    • Bird Dogs: 3 sets of 5-8 reps per side, holding for 8-10 seconds.
    • Curl-Ups: 3 sets of 10-15 reps.
    • Side Planks: 3 sets of 20-30 seconds per side.

    Twice a Week

    • Seated or Dumbbell Rows: 4 sets of 6-8 reps for peak contraction.
    • Chin-Ups/Pull-Ups: 3 sets to failure for muscle stretch.

    By incorporating these exercises and focusing on consistent and mindful movement, you can build a stronger and more resilient core and back. Always consider your individual pain points and consult a professional if necessary 8 5.

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  • Summarize Protocols to Strengthen & Pain Proof Your Back

  • Sources:

    In the of the , discusses various strategies and exercises to strengthen and pain-proof the back. Here are the key takeaways:

    McGill's Big Three

    1. Curl-Ups: A safer alternative to sit-ups for engaging the abdominal wall without straining the spine.
    2. Side Planks: To enhance lateral stability of the trunk.
    3. Bird Dogs: Strengthen spinal stabilizer muscles by extending opposite arm and leg while maintaining balance.

    Pain Relief Protocols

    • Hanging from a Bar: With toes touching the ground to relieve spinal compression.
    • Cobra Exercises: Stretch the lower back and counteract sitting postures.

    Stability and Strengthening Techniques

    • Medial Glute Activation: Essential for hip stabilization and reducing lower back pain.
    • Proper Sitting Posture: Using a rolled-up towel to maintain a slight arch in the lower back when sitting for extended periods.

    General Advice

    1. Proper Diagnosis: Emphasized the importance of a proper assessment for back pain by a healthcare professional.
    2. Whole-Body Strengthening: Integrate exercises that stabilize the spine from the feet up to the neck, including mechanisms to activate stabilizing muscles consciously or involuntarily.
    3. Balanced Workouts: Avoid overuse of certain motor patterns, which can lead to imbalances and injuries.

    Additional Protocols

    • Strengthening the muscles in the front of the neck.
    • Incorporating breathing techniques and anti-rotation exercises to enhance core stability.

    By following these protocols, one can significantly improve spine health, mobility, and reduce the likelihood of back pain. Consult a professional for personalized advice, especially if dealing with severe or persistent back issues 1 2 3 4 5 6.

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  • Can you explain more about McGill's Big Three?

  • Sources:

    emphasizes ’s "Big Three" exercises as fundamental for back strengthening and pain relief. Each exercise focuses on different stabilization aspects of the spine and core muscles.

    1. Curl-Ups

    • Purpose: Strengthen the abdominal wall without straining the spine.
    • Method: Lie down with one knee bent and the other leg extended. Place both hands under the lower back to maintain its natural arch. Lift the head, neck, and shoulders slightly without flexing the lower back.
    • Benefits: Reduces stress on spinal discs compared to traditional sit-ups 1.

    2. Side Planks

    • Purpose: Enhance lateral stability of the trunk.
    • Method: Begin with knees bent and feet stacked, then gradually progress to a full side plank with legs extended. Maintain a straight line from head to feet.
    • Notes: Start with a position that maintains perfect form to avoid any muscle imbalances or strains 2.

    3. Bird Dogs

    • Purpose: Strengthen spinal stabilizers by coordinating opposite limb movements.
    • Method: On all fours, extend one arm forward while simultaneously extending the opposite leg back. Keep the spine neutral and avoid excessive arching or rotation.
    • Common Mistakes: Raising the arm or leg too high, losing parallel alignment to the floor 3 4.

    These exercises focus on building a strong neuromuscular activation pattern, strengthening the core muscles necessary to support the spine in various activities and daily tasks. The goal is not only to alleviate back pain but also to prevent it by creating consistent and safe movement patterns. Adopting proper form and progression is crucial to maximizing the benefits of these exercises 3 1 5.

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  • Can you provide the sets and reps suggested for the McGill Big 3?

  • Sources:

    provides detailed guidance on the sets and reps for the McGill Big Three exercises. Here’s how you can incorporate these exercises into your routine:

    1. Curl-Ups

      • Sets & Reps: Start with 1–2 sets of 10 reps. Ensure proper form to avoid any lower back strain.

    2. Side Planks

      • Sets & Reps: Perform 1–2 sets on each side, holding the position for 10–15 seconds, progressing to longer holds as strength increases.

    3. Bird Dogs

      • Sets & Reps: Begin with 1–2 sets of 10 reps per side. Focus on keeping the spine neutral and extending limbs without raising them too high.

    Perform these exercises properly to build strong neuromuscular activation patterns. It’s recommended to include these exercises in your routine 1–2 times per week, either as a warm-up, during strength training, or even while watching TV 1 2.

    Remember, maintaining correct form is crucial to prevent fatigue and improper movement, which can compromise the benefits of these exercises. Progress gradually, aiming for long-term incorporation into your fitness regimen 1 3.

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