McGill Big 3 - Lower Back Pain Exercises
Вставка
- Опубліковано 16 лис 2020
- Buy on Amazon - amzn.to/3pFDVIi
www.PhysicalTherapy101.net - In this video, the McGill Big 3 lower back exercises are demonstrated. The McGill Big 3 lower back exercises were developed by Dr. Stuart McGill and are essential for lower back pain. These exercises help promote lower back stabilization by promoting core strength and isometric holds. The McGill Big 3 can be performed easily anywhere and should be performed daily!
More Information:
www.physicaltherapy101.net/
Production Assistance by Dr. Christopher Chang:
www.FauquierENT.net/aboutme.htm
@022. I'm just looking at Dr. McGill's Book "The Back Mechanic" which states that the "cat and camel" exercise should only be done for 8 reps max. Not 10 reps. After 8 reps Dr. McGill says his experiments have shown that you are doing more harm than good.
tried it and this hels me relieve SO MUCH TENSION. thanks! will try to make this a routine
thanks so much for posting this video
Thanks!
Thank you
.muchas. Gracias nunca me hubiera imajinado aser estos ejercicios
Love the videos. Thanks for sharing
Listhesis is cureable or not?
I have 2 herniated discs. When they act up these really help with the pain.
Does it help for bulging disk?
Yes
😬
Lower that head on the curl-ups. Dr McGill says to barely lift off the ground. Ive heard him say, "imagine your head is on a scale. Now lift it just until it reads zero. You don't need it raise it further."
Also for bird dogs, don't "raise your leg," kick it backwards as though you're trying to lengthen your leg and touch the wall behind you. "Lifting" causes rounding of the low back which defeats the purpose. Also try to squeeze a fist and tense the whole body. He is looking for [almost] full body neural activation.
Otherwise, good info. I haven't seen many, if any, people mentioning to do cat-cows as a warmup.
You’re right, unfortunately this guy’s form does not match McGill’s instruction. Better to get his book Back Mechanic with video option and learn how to do it correctly. And if you didn’t get McGill’s permission to post this video, I highly suggest you take it down instead of showing people how to do it wrong.
Thats because they don't work. It's just putting pressure on your spine. It will feel good but it's only retouching the nerves unnecessarily.
Actually, McGill has a section on the Cat/Camel (Page 110 of the "Back Mechanic.")
7 or 8 reps max he says before it becomes counterproductive.
Good morning Dr.Staurt. I've been going through serious lower back pain which runs through b my left buttocks down to my leg for five years now.What can I do my dear Doctor?
that’s propably sciatica. I’m not a doctor or anything but i think you can find some exercises for sciatica pain relief on the internet.
This isn't dr Stuart McGill, it's someone else just attempting to use his method. Incorrectly I might add. You need to get the book Back Mechanic if you want help with sciatica, or go see Dr. Ed Cambridge in Brampton Ontario.
@@lizzies9307 Have you seen Dr. Ed Cambridge? Thinking of booking an appointment but very expensive.
@@stevek6418 what was your 3 hour charge quote ?
@@JusZard around 1k
Can I d this with cervical stenosis and c5.6 - t2 the music is unhelpful I’d rather follow t your voice ❤❤❤
Can these be done on the floor?
Yes, it's just easier to see from a table
This is not exact. Some technical details as he mentioned in the book. Exercises are the same however some loopholes in details.
But, what if your back doesn't touch the bed. Meaning it is rounded upwards???
You’ll probably die
@4;27 He's doing the "Bird Dog" wrong too!!!! Keep your extended leg down, less than horizontal, NOT extended up in the air! For Pete sake, check out McGill's Big 3 on another UA-cam video, or better still get his book "The Back Mechanic." it's only $34.95 CDN and comes with optional video.
His side plank is not a straight, this is important.
He's also not lifting the hips correctly during the side plank, bending the spine every time. This is a terrible video.
Agree also, the modified sit up by Dr Mc Gill in his book describes not lifting too high to allow your back to heal. If it hurts , you re. not ready for that exercise.
0:27 when I do the camel, my legs + feet go tingling... But the reverse [cat] it almost stops the tingling in my feet... Should I still do this? Or is it bad because I get tingling legs + feet?
Cat camel is not actually recommended as a regular exercise in the book Back Mechanic, which is Dr. McGill's book. I recommend you get the book and not rely on UA-cam videos from other therapists who aren't doing it correctly
@@lizzies9307 It's not one of the Big 3, but it's directly after. Page 110
Hello sir, sir i am in problem please help. Sir I am Athlete.. Sir please tell me best exercise for Quad strength because after every practice session my Quad get fatique so I have to do strengthening.. Sir I am confused what exercise should I do,, sir please tell more and most effective strength exercise for Quads.. Sir please help me.. Please reply..
Why has nobody replied to this polite and desperate message? Why? Why?! WHY?!!
I use resistance bands to train my Quads
I think our head is supposed to be roughly 3 inches off the floor for curl up
Rectus attaches ribs 5-7 I believe and xiphoid proceed…scap should rest between T2-7 I believe so curling up to where the scaps lift off the ground but maintaining a neutral lumbar spine is ideal no? Hard to quantify with an exact distance or height especially with variability in peoples sizes.
Stu said as if you are lifting your head off of a scale to make it read zero. The floor/pillow is the scale.
@1:38 he is performing the side plank wrong. Your body should be straight! not curved. And the TOP foot should be in FRONT of the lower. Plus they're supposed to be done with legs totally extended, NOT bent at the knees (unless you have an impeding injury). PLUS your top hand should be on your hip - unless prevented by an already injured shoulder.
👏🏽👏🏽👏🏽👏🏽
Jimmy McGill
Not the Mcgill I know. Brian Carroll is a qualified practitioner. Check his YT site out
No has ejecutado correctamente niguno de los ejercicios, hay que leer el libro MECÁNICA DE LA ESPALDA MCGILL
I'm here because of Andrew Huberman.
The curl up form is wrong,
Your head is too high from the table, it's not a crunch lol
Dude, you are making the exercices wrong, dont make vids if you dont know. In the first one you head should be lifted minimaly...and you should lift the shoulders......jesus
Quit using the Lord Jesus Christs' name as a curse word
You forgot the breathing?
First ,the cat camel shouldn't be done more than 6-7 rep (mcgill says)
And pretty much everything you've showed here was done incorrectly.
At least erase mcgill's name from the title
Do you know of a better video that shows the correct movements?
@@willsdirtydangles7355 ua-cam.com/video/2_e4I-brfqs/v-deo.html
@@willsdirtydangles7355 ua-cam.com/video/P8YiZO3OGjk/v-deo.html
Nearly everything in this video is incorrect. The cat/camel is not recommended as a regular exercise, your side plank is not straight and you're lifting the hips incorrectly.
Get Stuart McGill’s book Back Mechanic with video option to learn how to do these exercises correctly. So much wrong here. McGill is very exact. Did you get permission from McGill to post this video? You’re doing more harm than good and I’d suggest taking it down!
This is not a good video on the mcgill big 3
The stairs behind him make me nervous
I think he means 'lying on ur back'...not 'laying on ur back'...he must have flunked English class
Poor technique. This is not what Dr Stuart Mc Gill teaches.
Technique is fine
.
Why are you in jeans?
All these exercises are done wrong or poorly. Your head is too high for the curl, your hips too high for the side planks, and your lower back moves too much during the bird dogs.
Form is way off McGills instruction
These guys have it wrong. Try another site. Bad form,
lose the music
@1:16 WARNING: This guy is doing the CURL UP wrong! He is lifting his head way too high. The head is to be raised only an inch or two off the ground. Plus you are supposed to raise your elbows slightly up off the ground. Check out other videos on it. Plus the number of repetitions is wrong too.
Dont do the first excersize early in the morning .... you will ruin your spine .
Lord he’s hot
This you?
Horrible pain inducing form. Please consult the back mechanic book and companion vimeo videos.
terrible form on all 3 of the exercises, curl up too high, side plank not in a straight line despite you talking about it and almost no lumbo-pelvic stability in those bird dogs, absolutely no explanation of proper bracing mechanics. please dont follow this guy. Squat Uni did a short on these 3 that is a million times better.
Poor technique. Don't think Dr McGill would be impressed