How to strengthen your trunk safely. We discuss the McGill Top 3

The following three exercises to strengfthen your trunk and core safely. We discuss why the McGill top 3 are typically safe for strengthening the trunk and core. These are given out to patients who are having trouble with back issues related to poor stability so if you have a history of back problems from lumbar stenosis, lumbar herniations, lumbar disc bulges, lower back pain, sciatica. The three exercises were developed by leading spine researcher Dr. Stuart McGill from Canada. We are providing this as a starting point to for lumbar and hip stabilization exercises. These exercises use isometric bracing of the various muscle groups to attempt to target the anterior, lateral and posterior groups that help to protect the back. The goal is limit spinal movement when performing these exercises so there well balanced pressure on the injured and non-injured spinal segments.

The three exercises are the the abdominal curl up, bird dog, and side plank. Each one should be performed after a quick self assessment of range of motion in standing for adequate lumbar flexion, side bending and especially extension. In my experience with loss of motion in these planes it may make it difficult to perform but often slight modifications can be performed.

As we progress we can progress to breathing strategies and greater loads when performing these movements.

For a physical therapy consultation, wellness evaluation or hire Tom to speak at your next event email us at tomw@apexorthopedicnj.com

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