Three exercises commonly called ‘Mcgill’s Big 3’ These exercises aim to aid with the deep abdominal muscle control and strengthening to stabilize the pelvis/low back region which provides a solid foundation for other activites.
The first of these is a ‘curl up’ exercise.
- Start by lying on your back on the floor, one knee bent up and one hand (normally suggest opposite hand, under low back).
- You want to then raise your head towards the ceiling only a few centimetres off the floor while maintaining your low back in a neutral position (reasoning for hand being there to stop low back from collapsing)
- Hold your head raised for a few seconds then return to the start position. You can switch legs/hands between repetitions. Over time increase the repetitions and time you hold at the top.
- REMEMBER TO KEEP BREATHING!