How do I execute each exercise correctly?

Executing McGill's Big Three exercises correctly is essential for maximizing their benefits in strengthening the back and reducing pain. Here's how to properly perform each exercise:

1. Curl-Up:

   • Lie on your back with one knee bent and the other leg straight.
   • Place both hands under the lower back to maintain its natural arch.
   • Lift your head, neck, and shoulders slightly off the ground, not allowing the lower back to flatten.
   • Keep your elbows on the floor, and ensure that the abdominal muscles are engaged to stabilize the spine 1.

2. Side Plank:

   • Lie on your side with your knees slightly bent.
   • Prop yourself up on one elbow with the other hand on your hip or thigh.
   • Lift your hips off the ground, creating a straight line from your head to your kneels.
   • Engage your core and maintain the posture without letting the hips drop 1.

3. Bird Dog:

   • Get on all fours with hands under the shoulders and knees under the hips.
   • Extend one arm forward while simultaneously extending the opposite leg backward.
   • Keep your extended hand in a fist for better neural activation and ensure the arm and leg remain parallel to the floor, avoiding excessive arching of the back.
   • Maintain balance and avoid tilting your body by stabilizing your core 2.

For each exercise, focus on proper form and gradually increase the number of repetitions as you gain strength. These exercises require minimal equipment and can be incorporated into your routine even if you have limited time 3 2.