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I would play around with pelvic tilts (tuck and untuck) and find a neutral position of your spine that does not hurt. You could also focus on extending just one leg out at a time and take the arms out of the equations. Feel free to ask more questions…. Good luck!

@@iPokeYou3ye Do as many as needed. I would start by following along with the video and see if that gives you results. Dr Stuart McGill recommends doing descending sets and reps as your progress. So do 5 reps, REST, do 3 reps, REST, do 1 rep. I settled on 3 reps for everything to simplify the video and make it useful for the masses. I highly recommend McGill’s book, Back Mechanic, if you want the full protocol and explanations

@@danyellowj thanks!

@@superdesultory hope you were ready for it! 😎

Yes, absolutely. Very welcome

@@amna19m very welcome!

@@yerterb7135 you can change the playback speed of the video to .75 speed. I originally made this for clients as part of their warmup, and I made it public so all could enjoy. I agree doing bird dogs slow and smooth is better - Cheers

@@SnakeAndTurtleQigong thank you! I gotta check out your channel

@@felipekoppanygonzalez3321 you can do it everyday. McGill in his protocol actually recommends doing a declining pyramid of reps as you get better acclimated. I just did the rep scheme here to make a concise follow along video.

@@PersonalTreyner thanks a lot for the video and the tip. Keep the good work 💪✌️

Wonderful! So glad this is helping you!!

I completely agree. Too many of these types of videos include long, detailed discussions that are more frustrating and time-consuming than useful. I love that the gentleman demonstrating confines his discussion to details of how to do each exercise. And wouldn't it be great if more videos had a real-time follow-along like this one? I just started doing these exercises today (right after my chiropractor recommended the video during my appointment this morning), and I'm already feeling better. AWESOME!!!

Wonderful- very welcome

@@bobcarlino7280thank you for the kind words. I’ve been thinking of making other types of follow alongs

Very welcome!

You can try a rolled up hand towel that elevates the pointer finger and thumb. If that still causes shoulder pain. You can do a side plank standing and leaning against a wall. If you feel no back pain while doing the plank, then I would continue to do it.

ua-cam.com/users/shortsCIYKgQ8i37k?si=Kir-f4W_PFyRlPCn

Twice a day if you can, but at least once. Breakfast and dinner would be ideal, and I also like it before a workout if you are planning on that.

I’m so sorry you are going through this! It sounds like you are experiencing sciatica. If this McGill Big 3 helps, then continue doing it! However, in my own personal experience with sciatica, the Big 3 did not help. When I have time, I hope to have a ‘How I Healed My Sciatica’ video. If you do a search on ‘Conor Harris Sciatica’ he has a great video with many of the drills I utilized. Also, putting my back into extension similar to a McKenzie Push-up helped tremendously (but I did it on the wall). Daily one to two mile gentle walks also helped me tremendously once the shooting pain quieted down. Good luck and feel free to reach out with anymore questions and comments. 🌲

I would say it’s a common occurrence. You can try to gently press your tongue flat against your upper pallet and it will help to stabilize your neck. If that doesn’t help, do the bracing of your belly without lifting your head. You can also play around with tucking your chin before lifting off. Finally, lift your head and when strain kicks in - reset and try again. But overall, you are trying to fix your herniated disc, so focus on that.

Glad it's helping. Thanks for sharing!

The posterior expansion is very subtle. I would try making sure you pausing between breathing. Breathe in through nose - pause - breathe out through mouth - pause - breathe in through nose - pause - breathe out mouth - pause

When you reach, your shoulders should protract forward as your ribcage moves back into the wall (but don’t depress your sternum). You can also play around with how high or low your arms are and see if a certain angle feels better.

Yes, this is an excellent move for anterior pelvic tilt. I would try 90/90 hip lift. I don’t currently have those videos up but I will try in the future. In the mean time, Conor Harris and David Grey would be excellent people to follow and reference from. Hope this helps you!

I would do 10 reps per leg a day (maybe 2 to 4 sets if it helps) to help own the position and stretch out the posterior hip capsule. They are loosely based on PRI principles, but I would say more related to biomechanics

Something that allows you to own that new hip IR you created. The smash helps create the space, now do something that helps your body strengthen that new range of motion. Any type of hinging would work well. I would do weighted kickstand hinges or you could do some sort of FRC 90/90 on the floor or side lying hip scissors with your feet on the wall. Hope that helps!

Very welcome - happy it helps!

That’s incredible - thanks for sharing!

Yes, that could be a possible reason. Back off, and only perform 2 sets instead of 3 until you get stronger. Maybe in a week or two. Best of luck!

@@PersonalTreyner Thanks! I'll do 1 or 2 sets instead then.

Welcome!

Sorry you are experiencing that. Does a certain move cause it? Is it a pain you are experiencing before you begin the drills and it’s the same pain at the end of the drills as well?

@@PersonalTreynerThe side plank lifts set it off this time but random exercises upset it, like I was doing bench the other day and that set it off bad, pullups, some core exercises etc. I get a pain in my lower abs on the same side too and I think it's related. Going to physio for it but no fix yet.

@@asabovesobelow1362 definitely go to a physio so you can be pointed in the right direction. If it hurts then don’t do it for now.

Welcome!

You got this!

Very welcome. You got this!

The flexed knee side is to help maintain a neutral spine (so it isn’t overly extended). Perhaps you also get relaxing of the muscles on the straight leg side. The straight leg side will bias more hip internal rotation and the bent knee side will bias more hip external rotation. I looked at Stuart McGill’s “Back Mechanic” book and couldn’t find him explaining exactly why he chose this setup but this is my understanding of it.

I’m unsure. If you don’t feel pain or discomfort, it could be a good way to start building your core muscles back without too much load. But you’re gonna have to be the deciding factor in the end.

Very welcome! 🙏🏼

Sorry you are dealing with that. Are you making sure your elbow is directly under your shoulder? If you find me on Instagram “personaltreyner” send me a DM with a video of you doing the plank and I’ll see what cues I can give you.

It’s okay if the shoulder blades touch. Biggest thing is having the abs brace during the curl up. Doing a full exhale, breathing all the air out of your lungs will help facilitate this. Your obliques are also exhalation muscles.

You're very welcome! The whole reason why I made it was so you can work and turn your mind off.

@@PersonalTreyner very grateful. I have a few issues with my legs and this year I've been trying to get on top of strengthening and stretching for my health. Many of the very good exercises i find here on YT are hard for me to do correctly because i end up out of alingment or i get lost, when the teacher says ok do 3 set of 10 reps of *these*, and they do 3 reps and move on to a different topic, i get a little lost at times. I wish i didnt need the teach to hold my hand through the lesson but thats me lol. I'm trying to grow from Where I Am.

@@juancena1259 what issues? I would check out Conor Harris and his approaches. I did 3 months of his biomechanics course and his techniques have helped many when others haven’t. Good luck!

@@PersonalTreyner oh wow thanks for the suggestion. Tailbone alignment issues causing various problems throughout the years (was sciatica for years, mostly resolved, last year the trochanteric bursitis started up, both of which when there are flare ups i cant walk normally and def no running or playing with my kids which is the worst part, we love hiking!), not too bad of bunions and knock knees but they cause issues. Shoes hurt bad even the barefoot style ones. And orthopedic shoes are a joke. Core work helps most days, i also do special exercises for the bursitis and knees.

@@juancena1259 I would try to find Conor Harris’s video on sciatica. The 3 exercises will help you. Let me know if you have trouble finding it in search. Also, which hip has the bursitis? I would look into Brook Adrenaline GTS 23. They are a great all around shoe and you might be able to find the GTS 22 on sale as they are being phased out. Good luck! Also, you can find me directly at PersonalTreyner.com

Many thanks!

Yes, they could help with that. What exactly are you dealing with?

🔥 Very welcome!

Thank you!

Yes, maybe even roll up a towel to put in the natural curve of your neck to support it. As long as you have the intent of bracing your abs. Also fists or open palm is totally fine. What’s important is you don’t move through the spine with this drill and only move your limbs.

Very welcome. Enjoy the sounds of nature while doing these drills

You're very welcome!

The hands are there to help you keep the natural curve of your lumber spine. Depending if you are in anterior pelvic tilt (APT) or posterior pelvic tilt (PPT), the lumbar curve will different. APT causes more of a lumber curve, while PPT gives you less curvature. Ideally, you want a 30 degree curve, but this isn’t always the case.

Awesome to hear!

It’s hard to say without assessing you. If you can do it without pain then I would say it’s okay. If you are spasming than that is your body telling you that your nervous system isn’t ready. I also want to caution in not ‘cursing’ yourself into thinking you can’t get back to living a normal pain-free life, because you can! Take long and easy gentle breaths to try to calm your body down. I hope this helps!

If you can do any of the moves without pain, then I would try those specific drills. For bird dogs you can modify and only do a single leg (and even reach leg back and put toes on ground to help stabilize) or a single arm and then work up to using both limbs at the same time. Perhaps going for a light walk and then performing this circuit might help. It’s hard to tell without assessing you, but never move into pain.

Thank you very much

Very welcome / thank you for the kind words! 🙏🏼