Core Exercises: The "McGill Big 3" 

how are you doing?

I concur. Brian Carroll also v good and Mcgill certified

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.

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.

Hello allison my love

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

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.

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.

Absolutely!

the kneeling side plank is easier than the one from your feet.

True, but I don’t think this guy is squatting heavy

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

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 RU-vid 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.

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NA1Ve7FWqTY.html 2 min 45 sec mark

Eliud kipchoge

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 RU-vid channel for easier alternatives.

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.

Consider yourself lucky, I have it in my 20s! Lol

@@sagebauer1077 me too man

@@leadinglist1533 take the PT seriously! Mine has been sloooowly improving

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