💪Performing core exercises can help strengthen the back and reduce lower back pain.
🔥The McGill big three exercises are recommended for beginners and provide the most positive effect for the back.
🤸♂️The bird dog exercise helps improve core stability and balance.
🌟The side plank exercise targets the obliques and improves core strength.
💥The McGill crunch exercise activates the abdominal muscles and helps improve core endurance.
Are these exercises suitable for people with back pain?
—Yes, these exercises are gentle on the lower back and can be beneficial for people with back pain. However, it is always advisable to consult with a healthcare professional before starting any exercise program.
How long should I hold each exercise?
—For the bird dog exercise, hold each position for 3 to 10 seconds. For the side plank and McGill crunch, hold for as long as you feel comfortable or aim for 60 to 90 seconds if possible.
Can I modify these exercises if I have shoulder issues?
—If you have shoulder issues, you can modify the side plank by placing one hand underneath your lower back for support. It is recommended to consult with a healthcare professional for personalized modifications.
Can these exercises be progressed to more challenging variations?
—Yes, once you have mastered the basic exercises, you can progress to more challenging variations or discuss with a fitness professional for additional exercises that suit your fitness level.
How often should I perform these exercises?
—It is recommended to perform these exercises 2 to 3 times per week for optimal results. However, it is important to listen to your body and avoid overexertion or pain.
00:04Introduction to core exercises for a strong and pain-free back.
01:22Demonstration of the bird dog exercise and its benefits for core stability.
02:42Explanation of the side plank exercise and how it targets the obliques.
03:58Demonstration of the McGill crunch exercise and its focus on activating the abdominal muscles.
05:00Closing remarks and recommendations for progressing the exercises.
