Core Stabilization Exercises and McGill Big 3

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Fundamental Core Stabilization exercises and the "Big 3 McGill Exercises" by Dr. Stuart McGill from the University of Waterloo in Canada.

1) Deep Core Stabilization with Pelvic Floor muscles and Transverse Abdominis. These are described by Diane Lee, an expert Physiotherapist. More details can be found on her website.

2) McGill Big 3 or Big 4

a) Modified Curl-up - Abdominal Strengthening with a neutral spine. This prevents excessive load on the spine with conventional sit-ups. Tighten and contract your core muscles in your back and neck and only lift the head and shoulders off the floor slightly.

b) Side Plank - This exercise strengthens your Quadratus Lumburum (QL) together with the abdominal walls. Make sure you keep the thigh and the spine in a straight line. Gently lift your hip off the bed and go as far as the spine is straight. If this is too difficult, you can start by doing this in the standing position and put your elbow on the wall with feet about one foot away from the wall.

c) Bird-Dog - This exercise links the hips, lower back, upper back, and arms together. Make sure you start with a neutral spine - you can put a long stick on your back longitudinally to check if your spine is straight and make sure you don't excessively rotate your back. ( The stick will fall off when you rotate too much) Gradually extend your opposite arm and leg but make sure they don't pass the height of these joints and are parallel to the ground. You can imagine you are "stretching" your arms and legs away from you.

If this is too difficult, you can just start with either one leg or one arm so you have 3 points of support.

The more advanced level of this exercise involves drawing "square" with your hand and foot - out and away from the midline at the same time. The key is to maintain a neutral, stabilized spine while you are doing this.

d) Front Plank - Similar to the side plank, engage your core before you lift off your belly button off the floor. The most common error is when your tummy starts to drop towards the floor and you have "dip" in your lower back. Start on your knees if you can not maintain this pose for 30 seconds. Progress to your toes when you are ready.

3)Awareness of your core - Engage your deep stabilizers WHENEVER you need to bend, lean or lift. Also, try to keep your spine straight WITHOUT any rotation if the setting allows it. This will prevent "accidental" strain to your spine. You can activate your core while you are sitting or standing even. The key is to activate them frequently that it becomes second nature to engage these muscles.