Bird Dog
Audience: Patients, Trainers & health professionals
Utility: Exercise sheet handout for basic spine “stability” training
What exercises: Bird dog, side bridge, curl up
Stability is in quotes because you can certainly debate whether these exercises actually increase “stability”. Or more accurately make the stable system more Robust. What these simple but great exercises definitely do is work the entire trunk and hip musculature without imposing a large compressive or shear load on the spine. The initial research justification for those exercises (almost 16 years ago but they have only been catching on for the past 5 or so) is that they train the spine musculature but do so in a manner that does not increase the injury risk. Many exercises can train the spine musculature (e.g. double leg raises, back hyperextensions) but do so in a manner that might increase your risk of injury. These exercises avoid this which is ideal in a low back injured population. Athletes are a separate kettle of fish.
One question for those out there that champion “functional training” and seem to eschew more traditional exercises (e.g. curl ups, bench press). Many trainers/physios suggest that all exercise must be functional (e.g. mimic the demands of what you do daily or in sport) and no exercise done while lying on your back is functional (Because if you are on your back it means you were knocked down by your opponent). Yet here is the curl up - a great and simple exercise and advocated by an excellent researcher that many of these same fitness professionals fawn over and quote endlessly. I’ve read blog posts from these professionals who knock traditional exercises (e.g. curl ups) yet love Stu McGill. I don’t get it. Do self promoters in the fitness industry always need to knock things down to “prove” that what they do is best? I write this as a warning for all to be skeptical of everything you read - including me.
Attached is a pdf of the basic Big Three. Future posts will show variations.
Click here for Stu McGill’s Big Three right here: thebodymechanic mcgill big three
All the best,
Greg Lehman, Physiotherapist/Chiropractor former McGill disciple
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“Do self promoters in the fitness industry always need to knock things down to “prove” that what they do is best? I write this as a warning for all to be skeptical of everything you read – including me”
Truer words were never spoken in the rehab.strength training blog world.