Advice

The “Big 3” spine stabilization exercises were developed by Dr. Stuart McGill, a world-renowned spine biomechanics expert. They are widely used in rehabilitation and injury prevention programs.

McGill Curl-Up

• Lie on your back with one knee bent.
• Hands under your lower back.
• Raise your head and shoulders slightly off the floor.
• Hold for 10 seconds. Repeat.

Side Plank

• Lie on your side, propped on your forearm.
• Lift your hips off the floor, keeping your body in a straight line.
• Hold for 10-30 seconds per side.

Bird-Dog

• On all fours, extend one arm and the opposite leg.
• Hold for a few seconds, then switch.
• Focus on maintaining core stability.

Why They Work

These exercises strengthen the core without placing excess stress on the spine, making them ideal for those recovering from or managing back injuries.