In today's world where our lifestyle often means we spend a lot of time sitting, maintaining a strong core and a healthy back is essential for overall health and well-being. A strong core not only enhances physical performance but also supports good posture and reduces the risk of back injuries.
Incorporating evidence-based exercises, such as the McGill Big 3, can significantly improve core strength and promote optimal back health. In this blog post, we will explore the importance of core strength, the significance of back health and I will explain the McGill Big 3 exercises.
I discovered these exercises several years ago after herniating a disc in my lumbar spine. I delved into Professor McGill's research on back health and ultimate back performance. After some time working on rehabilitation with support from a very knowledgeable Osteopath and chiropractor, I started to incorporate the McGill Big 3 into my everyday exercise routine, along with my usual strength training. I later went on to qualify as a Personal Trainer and Fitness Pilates instructor. Back health and core strength are the cornerstone of my teaching.
The Importance of Core Strength:
Core strength refers to the ability of the muscles in your abdomen, hips, pelvis, and lower back to work together effectively. A strong core provides stability, balance, and power for various movements, from everyday tasks to athletic performance. Weak core muscles may lead to poor posture, back pain, and increased risk of injury.
Back Health:
Back health is crucial for maintaining an active lifestyle and preventing chronic pain. Dr. Stuart McGill, a renowned spine biomechanics expert, developed a set of exercises known as the McGill Big 3. These exercises target the deep core muscles and aim to enhance spinal stability while minimizing stress on the back.
1. Curl-up: The curl-up exercise focuses on activating the rectus abdominis (six-pack muscles) and obliques, without excessive strain on the spine. The spine remains in a neutral position with little or no movement as the exercise is performed. The shoulders raise off the floor by only a few inches and the position is held for 10 seconds for 5 repetitions. This is not a crunch or a sit up. This exercise helps improve core endurance and stability.
2. Side Plank: The side plank targets the lateral core muscles, including the obliques. This exercise strengthens the muscles responsible for rotational movements, enhancing overall core stability. This is held for 10 seconds for five repetitions, adding in more sets as you progress.
3. Bird Dog: The bird dog exercise engages the deep core muscles, such as the transverse abdominis and multifidus, along with the glutes and lower back muscles. It promotes improved coordination and spinal stability. Again, 5 repetitions are performed on each side, holding each one for 10 seconds.
Our Fitness Pilates classes regularly incorporate the McGill Big 3. The classes typically begin with a warm-up routine that includes dynamic movements targeting the whole body including the core and back. This prepares the body for the upcoming exercises and helps prevent injuries.
Neutral alignment and Core Activation: Before diving into the main workout, Fitness Pilates classes emphasise neutral alignment of the pelvis and core activation through specific exercises. This helps participants connect with their deep core muscles and enhances the effectiveness of the McGill Big 3 exercises and all of the other effective Pilates based exercises included in the session.
Progression and Variation: As participants develop strength and stability, Fitness Pilates classes gradually introduce progressions and variations of the McGill Big 3 exercises. This keeps the classes challenging and promotes continuous improvement. We build up to use light weights, mini balls and resistance bands to challenge the muscles and achieve progressive overload.
Conclusion:
Core strength and back health are essential components of overall fitness and well-being. Incorporating exercises, such as the McGill Big 3 into your fitness routine can significantly improve core strength, enhance spinal stability, and reduce the risk of back injuries. By prioritising evidence-based practices and incorporating the McGill Big 3, Fitness Pilates classes provide a safe and effective way to strengthen the core and support back health.
Work with us:
If you're looking to enhance your core strength and improve your back health, but want the structure and support of a class or a personalised programme and support, we are here to help. Get in touch to find out more about a 1:1 personal training session either online or in person or check out our Fitness Pilates classes and events.
Remember, always consult with your GP or consultant before starting any new exercise program, especially if you have any injuries or health conditions.
References:
McGill, S. (2015). Back Mechanic: The Secrets to a Healthy Spine Your Doctor Isn't Telling You. Backfitpro Inc.
McGill, S. (2020). Ultimate Back Performance: Gain Strength and Flexibility, Prevent Injuries, and Eliminate Pain Forever. Backfitpro Inc.
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