Move Recommends: The McGill Big 3 for Core Stability and Back Health
At Move, your trusted chiropractic and massage clinic in Georgetown, Ontario, we prioritize your long-term wellness by recommending exercises that are both effective and safe. One of the most respected sets of exercises for building core strength while protecting your lower back is The McGill Big 3. Developed by Dr. Stuart McGill, a renowned spine biomechanist, these exercises focus on enhancing core stability and spinal health—key components to preventing pain and injury.
What Are The McGill Big 3?
The McGill Big 3 consists of three foundational exercises designed to strengthen the core muscles with minimal strain on the spine:
1. Curl-up
Dr. Kathy demonstrates the McGill Curl-Up exercise at the clinic. This core-strengthening movement targets the abdominal muscles while reducing spinal strain. Recommended: 3 sets of 10–12 reps per side.
The curl-up is designed to strengthen the abdominal muscles while protecting the lower back from excessive pressure. Unlike traditional sit-ups, this exercise minimizes spinal flexion, reducing the risk of aggravating back pain. By focusing on core engagement, the curl-up promotes better posture and stability.
2. Side Bridge (Side Plank)
Dr. Kathy holds a side plank position to show the McGill Side Bridge.. This movement strengthens obliques and promotes spinal stability. Recommended: 3 sets of 10–15 seconds per side, gradually increasing hold time.
Targeting the obliques and lateral core muscles, the side bridge enhances spinal stability and balance. This exercise is crucial for developing the side support muscles of the trunk, which play an important role in protecting the spine during everyday movements and physical activity.
3. Bird-Dog
Dr. Kathy performs the Bird-Dog exercise, engaging the back and core muscles for improved stability and balance. Recommended: 3 sets of 8–10 reps per side, maintaining control throughout the movement.
The bird-dog exercise improves core stability and coordination by engaging the back muscles and promoting balanced movement between the upper and lower body. This exercise encourages proper alignment and strengthens the muscles that support the spine, reducing the risk of injury.
Why Incorporate The McGill Big 3 Into Your Routine?
Core strength is vital for maintaining spinal health, reducing pain, and enhancing overall function. The McGill Big 3 offer a low-risk, high-reward approach to building that strength, making them ideal for people dealing with back pain or looking to prevent injury.
As a leading chiropractic and massage clinic serving Georgetown Ontario and the surrounding areas, Move encourages clients to integrate these exercises as part of their daily routine, under professional guidance when needed, to support long-term mobility and wellness.
Move Activity and Motion Clinic - Located 116 Guelph St Unit 1, Georgetown, ON.
For a detailed guide, check out our past Instagram post on The McGill Big Three to see how you can start strengthening your core safely.
For additional expert insights on The McGill Big 3, visit Northern Nevada Chiropractic’s blog and Squat University’s detailed overview.
Ready to take control of your core strength and spinal health? Book an appointment with Move Activity and Motion Clinic today and start your personalized journey toward pain-free movement and lasting wellness.