Developed by Dr. Stuart McGill, a leading spine biomechanics expert, these three exercises – Modified Curl-Up, Side Plank, and Bird-Dog – focus on improving core endurance and spinal stability, not just strength. They’re designed to reduce pain, prevent injuries, and support your back during daily activities or workouts.
Key Benefits:
- Core Stability: Helps limit unnecessary spinal movement.
- Pain Relief: Proven to reduce discomfort during recovery.
- Prevention: Builds endurance to protect your back long-term.
Quick Overview of the Exercises:
- Modified Curl-Up: Keeps your spine in a natural curve.
- Side Plank: Strengthens lateral core muscles.
- Bird-Dog: Improves overall core stability and coordination.
Perform these exercises daily or as part of your routine to maintain a healthy back. Proper form is critical, so follow detailed instructions for each move to maximize results and avoid injuries.
How to Do Each Exercise
Proper Curl-Up Form
The McGill Curl-Up is different from regular crunches because it keeps your spine in its natural curve. To do it, lie on a firm surface with one knee bent and the other leg straight. Place your hands under your lower back to support its natural arch, and tuck your chin slightly to avoid straining your neck.
A 2015 study from the University of Waterloo found that the McGill Curl-Up reduced rectus abdominis activation by 45% while increasing transverse abdominis engagement by 28%, compared to traditional sit-ups. Participants also reported 60% less pain while performing this exercise.
Next up is the Side Plank to work on your lateral core muscles.
Side Plank Technique
The side plank focuses on strengthening the lateral core muscles, such as the obliques and quadratus lumborum. Start by lying on your side with your knees bent and your upper body supported on your elbow, which should be directly under your shoulder.
For proper form:
- Starting Position: Lie on your side with bent knees and place your elbow directly under your shoulder.
- Hip Lift: Raise your hips, keeping a straight line from your knees to your shoulders.
- Hold: Stay in this position for 10 seconds.
- Progression: When ready, try the full side plank by straightening your legs.
Now let’s move on to the Bird-Dog exercise for overall core stability.
Bird-Dog Exercise Steps
The Bird-Dog exercise helps improve core stability while encouraging controlled movements of your hips and shoulders. Begin on all fours with a neutral spine.
Key steps to follow:
- Starting Position: Position your hands under your shoulders and knees under your hips.
- Movement: Extend one arm and the opposite leg at the same time. Sweep them back beneath your body between repetitions while keeping your spine aligned.
- Alignment: Keep your back flat – don’t arch or twist.
- Hold: Maintain the extended position for 10 seconds.
For beginners, Dr. Mitchell suggests starting with just leg movements: "Keep your hands planted and focus on extending one leg back at a time. This builds the foundation for the full exercise while maintaining stability." [4]
To engage your muscles more effectively, make a fist with your extended arm and drive your heel straight back to avoid overextending your back.
The ULTIMATE McGill Big 3 Guide With Progressions
How These Exercises Help Your Back
Understanding the correct form is key to seeing how these exercises benefit your back.
Strengthening Core Endurance
Core endurance plays a bigger role in preventing back pain than raw strength. Around two-thirds of adults deal with chronic pain, and fewer than one-third find lasting relief [2]. The McGill Big 3 exercises focus on building endurance through isometric contractions – keeping muscles tense without changing their length. This approach aligns with the core’s primary role: providing stability rather than dynamic movement.
"The muscles of the core are designed for stabilization – or to prevent too much motion from occurring." [2]
Supporting Your Spine
The McGill Big 3 exercises help protect your spine by improving stiffness and providing these benefits:
- Reducing Excess Movement: Trains your core to minimize unnecessary motion when lifting.
- Protecting Spinal Discs: Helps distribute pressure more evenly across the discs.
- Improving Stability: Enhances the coordination of core muscles for better overall support.
Targeting Core Muscles
These exercises focus on the key muscles that make up the "core box":
| Muscle Group | Primary Function | Exercise Focus |
|---|---|---|
| Transversus Abdominis | Deep stabilization | Curl-Up, Side Plank |
| Lumbar Multifidus | Spinal support | Bird Dog |
| Quadratus Lumborum | Side stability | Side Plank |
Back pain is one of the most expensive health issues in the United States, ranking sixth in cost [2].
"The Big 3 came from experimentation converging on the very best exercises to address the mechanisms of pain." [2]
Exercises like the bird dog also improve the coordination between your hips and shoulders. This builds functional strength that supports everyday movements and weight training [1].
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Daily Exercise Schedule
A structured daily exercise schedule, paired with proper techniques, can significantly improve results.
Exercise Timing and Progress
If you’re experiencing pain, aim for two short sessions each day to gradually strengthen your core endurance [2].
Here’s a simple progression plan:
| Exercise | Starting Level | Intermediate | Advanced |
|---|---|---|---|
| Curl-Up | 5 reps × 5-sec holds | 5 reps × 7–8-sec holds | 5 reps × 10-sec holds |
| Side Plank | 5 reps × 5-sec holds | 7–8 reps × 10-sec holds | 10 reps × 10-sec holds or 1 rep × 60-sec hold |
| Bird Dog | 5 reps per side | 8 reps per side | 10 reps per side |
Incorporate these sessions consistently into your routine to see long-term benefits.
Combining with Other Movements
The Big 3 exercises are excellent for improving spinal stability when included in a balanced fitness plan. Here’s how you can fit them into your day:
- Morning: Kick off your day with the Big 3 to prepare your body for activities.
- Pre-workout: Use them as part of your warm-up to engage your core.
- Evening: Perform these exercises after your daily tasks to wind down effectively.
"The muscles of the core are designed for stabilization – or to prevent too much motion from occurring." – Dr. Stuart McGill [2]
Integrate these exercises into your schedule using the tips below for better results.
Workout Tips
- Pick a quiet spot with a firm surface for your exercises.
- When doing the bird dog, complete all reps on one side before switching to the other.
- Pay attention to your body’s signals and adjust exercises if you feel discomfort.
- Prioritize proper form over the number of repetitions.
- Stick to a regular schedule, even on days when you’re not in pain.
Fix Common Exercise Mistakes
Once you’ve learned the correct techniques, it’s important to avoid common mistakes to stay safe and get the most out of your workouts. Even simple exercises can lose their effectiveness if done incorrectly. Here’s how to fix some of the most frequent errors.
Curl-Up Form Fixes
The McGill Curl-Up is different from traditional crunches and requires attention to form.
- Keep your chin tucked toward your throat to reduce neck strain [1].
- Lift your head and shoulders just a few inches off the ground as one unit [3].
- Avoid lifting your head and shoulders too high, as you would in a traditional crunch.
- Place your hands under your lower back to help maintain proper spinal alignment [1].
Side Plank Position Tips
Alignment is everything when it comes to the side plank. Proper positioning helps protect your lower back.
- Keep a straight line from your shoulders through your torso to your upper leg [1].
- Make sure your supporting elbow is directly under your shoulder.
- Focus on steady, even breathing while holding the position.
Bird-Dog Balance Help
The Bird-Dog exercise is a great way to work on core stability and balance. Here are some common issues and how to fix them:
| Common Issue | Correction |
|---|---|
| Struggling with full movement | Start with just moving your legs [1]. |
| Weak core activation | Make a fist with your extended arm to engage your core [1]. |
| Back arching | Push your heel straight back to avoid arching [1]. |
If the full movement feels too difficult, try Dr. Mitchell’s suggestion: keep your hands on the ground and extend just one leg back. Hold for 10 seconds, then switch sides [4].
Conclusion
Key Takeaways
The McGill Big 3 exercises offer a science-based way to strengthen your core and support spinal health. These exercises focus on stabilizing the spine, which helps your limbs move freely while keeping your back protected. Unlike traditional dynamic movements, they emphasize stability and control, making them a solid choice for maintaining spinal health over time.
Working with an expert can help you get the most out of these exercises.
Expert Support Matters
Using proper form is crucial for both safety and effectiveness. At Portland Chiropractic Group, our team can provide personalized guidance to ensure you’re performing each exercise correctly. Based on research [2], here’s a helpful guide for how often to practice:
| Frequency | Suggested Timing |
|---|---|
| Twice daily | During symptomatic periods |
| 3–7 times weekly | For regular maintenance |
| Daily | To prevent future issues |
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