The Big Three Exercise Framework
Building strength and stability around the spine
The Big Three Exercise Framework involves a series of exercises designed to build strength and stability around the spine. The exercises include the bird dog, roll up, and side plank.
- Building strength and stability around the spine is essential for reducing back pain
- The bird dog, roll up, and side plank exercises are effective for building strength and stability
- Progressive overload and gradual increases in intensity are necessary for continued progress
- Bird Dog ExerciseThe bird dog exercise involves starting on hands and knees, then lifting the right arm and left leg off the ground and holding for a few seconds. This is repeated on the other side.Pro tipFocus on engaging the core muscles and maintaining proper formWarningAvoid arching the back or using momentum to lift the limbs
- Roll Up ExerciseThe roll up exercise involves lying on the back with arms extended overhead, then lifting the shoulders off the ground and rolling up into a seated position.Pro tipFocus on using the abdominal muscles to lift the shoulders and maintain proper formWarningAvoid using momentum or jerking the shoulders off the ground
- Side Plank ExerciseThe side plank exercise involves lying on the side with feet stacked and hands under the shoulders, then lifting the hips off the ground and holding for a few seconds.Pro tipFocus on engaging the core muscles and maintaining proper formWarningAvoid letting the hips sag or using momentum to lift the hips
Case Study: Improved Spine Health
A 30-year-old individual with back pain tried the Big Three Exercise Framework and experienced significant improvements in their spine health and reduced back pain.
OutcomeThe individual reported a 80% reduction in back pain and a significant improvement in their overall spine health
Poor Form
Failing to maintain proper form during the exercises can lead to decreased efficacy and increased risk of injury
Insufficient Progression
Failing to progressively overload the muscles and increase intensity can lead to plateaus and decreased progress
Overdoing It
Doing too many repetitions or sets can lead to burnout and decreased motivation
The Big Three Exercise Framework was developed by Dr. Stuart McGill as a way to help individuals build strength and stability in their spines and reduce back pain.
Source · PODCAST
Build a Strong, Pain-Proof Back | Dr. Stuart McGill