That is a kick a$$ superman pose! It would probably be a great choice, but this one is better.
Today we continue our series on the McGill Big 3!
#3 - The Bird Dog
The McGill Big 3 are foundational core exercises validated by research and recommended by leading lumbar spine researcher Dr. Stuart McGill. These 3 exercises maximize spine stabilization for low back pain prevention.
Today it's the Bird Dog. First, try out a cat-camel (cat-cow) to find your neutral spine for only 5-7 reps. Now brace the core and maintain the neutral spine while extending your arm and the opposite leg. Don't hyperextend your back. Now repeat for 5 - 10 reps and then switch arms and legs. Beginners can just perform extensions of each leg and keep both hands on the floor. Intermediates repeat on each side. Advanced move the arm and leg in a side to side or box pattern. Pay careful attention to keep your hips level and don't rotate.
🙌Tag someone you know complaining of the same problem & can use some resources to understand it better 🙌
If you have any of the following questions:
🥴What can I do about my back pain?
🥴What can I do about my headaches?
🥴What exercises are best to prevent knee pain?
🙅YOU MAY BE SURPRISED THAT THE PROBLEM IS NOT YOUR BACK, HEAD, OR KNEES🙅
You get to start addressing the body as a WHOLE.
We don’t move in parts, we move as an integrated system.
💥CHECK OUT GOTHEREX FOR INDIVIDUALIZED CARE
Recommended Reading >> bit.ly/32kRpzw
Comments
Post a Comment