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McGill Big 3 每ζ—₯ζ ΈεΏƒθ·Ÿη·΄ο½œζ”Ήθ‰―εΌζ²θ…Ήγƒ»ε΄ζ£’εΌγƒ»ι³₯η‹—εΌοΌŒζ―ε€©δΈ€η΅„ε°±ε₯½
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The McGill Big 3β€”curl-up, side plank, bird dogβ€”are foundational exercises in spinal rehabilitation. They create stiffness where the spine needs support while avoiding unnecessary load on irritated tissues. Why we use them: β€’ Activate deep core stabilizers β€’ Improve spine tolerance to movement β€’ Reduce recurrence of low back pain β€’ Build a safety-first foundation before progressing strength
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