Curious about what the research recommends for the treatment of low back pain? Check out my blog post www.michaelbraccio.com/treating-low-back-pain/.

a mcgill big 3 video that is not 14 minutes long, here's a like and comment

@MichaelBraccio

Жыл бұрын

You’re the best Ahmad!

@sukitrebek

4 ай бұрын

Yes

@forestcollin04

Ай бұрын

Exactly

@chloefrancois1984

15 күн бұрын

Amen

No fluff. Straight to the point. Great video. Thanks a lot.

@MichaelBraccio

10 ай бұрын

Glad it was helpful!

I do this before I lift weights it is GOLD and a good core workout

Thanks!

@MichaelBraccio

Жыл бұрын

Of course! Glad the video was helpful!

Thank you for keeping it short and crisp!

@MichaelBraccio

25 күн бұрын

My pleasure! Hope the video was helpful.

Perfect video and explanation of this, thank you!

@MichaelBraccio

11 ай бұрын

Absolutely! Hope it helps.

@michaelbraccio My shoulder hurts with side planks. I switched to one hand farmer carries, but want to figure out the pains!?

Would we always do 3 sets x 10 sec hold on all 3 or longer duration as well? Could you use it daily or as part of the warm up before weights ?

Great instructions! Short and good. What are the recommended amount of sets and reps? Also how long should the bird-dog be held and should this be done every day?

@Bboyatkins

6 жыл бұрын

The book back mechanic offers very specific guidance on how to determine the reps to start and how to progress.

@julsz528

Жыл бұрын

@@Bboyatkinswhere do you get that from ?

🙏

How often do you recommend doing these?

@MichaelBraccio

3 жыл бұрын

It really varies. Sometimes people do them a couple of times a week and others do them daily. It depends on the response (for example, a decrease in low back pain if applicable).

I can't stop my neck being isolated and getting involved in the curl up, any tips on this?

@mankillsquare

2 жыл бұрын

I find this one really hard too, and I’m not an unfit person but I find lifting my head and shoulders as a unit just slightly very challenging. I also feel my lumbar region tighten quite hard which I am not sure if is good or bad. I also don’t know how much of my “shoulder” should be involved in the motion. I have bought Back Mechanic but still not much clearer 😕

@MichaelBraccio

2 жыл бұрын

Honestly, I'm not as concerned about the neck muscles being involved as a used to be (unless it is painful). You can try doing a chin tuck before the curl up or squeezing the shoulder blades together.

@MichaelBraccio

2 жыл бұрын

It's a little bit of a challenge. I honestly don't use the modified curl up often in practice, as I don't find it to be that helpful. But as long as you are feeling your abdominals engage, that is the goal of the. movement. Shoulders in general shouldn't contribute much to the exercise.

@Beardymanlol

2 жыл бұрын

Try to perform a small chin tuck before lifting the head Also, the head lift is supposed to be 1-2 inches off the ground while maintaining tension and breathing.

Doing these before every work out instead of those 15 minute mobility routine🫡🤙

I just listened to Dr. McGill on a podcast and he specified that the feet are not stacked on the side plank.

@elgerdh

6 жыл бұрын

You can forward to 27 miinutes where he will explain how ACSM inserted the incorrect illustration in their guidelines. kzread.info/dash/bejne/lmumuah-p8Wnmso.html

@Bboyatkins

6 жыл бұрын

In McGill’s book back mechanic he definitely says the legs shouldn’t be stacked but he does also say the progression is to move to a rolling plank. Therefore you probably are correct that is why he suggests not stacking.

@vasaviv9146

6 жыл бұрын

I’m recovering from an ACL injury and I do my side planks stacked on the side because my thigh lost the muscle to hold up straight... stacking up legs on the side is very helpful for rehab 😄

@geeyore7726

2 жыл бұрын

@@elgerdh Excellent reference to the guy who wrote the book!

@Savannah-xx3zk

3 ай бұрын

How do u do it without stacking feet?

On your side planks you should take care to move into position with a hinging motion and NOT by bending the spine like you do. Dr McGill is clear on that point in his books. You also seem to sag on them.

@MichaelBraccio

4 жыл бұрын

Hi Benjamin, Thank you for the feedback. I would agree that I could have lifted a little more on the side planks. I don't see an issue with laterally flexing into a side plank versus hip hinging, as it's unlikely to change the outcome. Here's a video of McGill teaching a side plank starting with lateral flexion kzread.info/dash/bejne/gHVluMdwdrrXhLw.html

@benjaminrenaud8212

4 жыл бұрын

@@MichaelBraccio I'm just going with what Dr McGill says in his books, when in pain laterally flexing the spine instead of hinging from the hips could worsen the condition I would think. Basically what I meant is that if something is said specifically in an exercise description if you are doing that exercise precisely it's better to do it the way it was intended I figure. But I'm not a doctor and do not want to argue, it just struck me when I was looking for videos of the Big3 how almost everyone has a flaw in their videos. Yours was overall very good.

@MichaelBraccio

4 жыл бұрын

@@benjaminrenaud8212 I definitely understand where you are coming from and it's a valid point.

In how many days it will heal my lower back??

@MichaelBraccio

8 ай бұрын

Hard to tell. There are so many factors that contribute to low back pain. You’d have to have someone go through the history and an exam to figure it out.

low back pain is making me depressed ugh its been 7 weeks for me

How many sets and reps should I do for a daily routine?

@sebstins

3 ай бұрын

Read elsewhere that 3 sets of 8-7-6 is good for a starting point, but feel it out ;)

@franky9658

3 ай бұрын

@@sebstins 8-7-6 you mean like reps?

@MichaelBraccio

3 ай бұрын

This was one option, with the idea that you would be doing less reps as you start to fatigue.

@MichaelBraccio

3 ай бұрын

Currently there's not a specific recommendation for a daily routine. The usual recommendation is 3 sets of 10 reps, but there's not a lot of data whether that is superior to any other recommendation. Also depends on your training and injury history of what you are able to tolerate.

@franky9658

2 ай бұрын

@@MichaelBraccioalright thx. The bird dog I can do a lot I guess. Progression would be doing it with weights right?

Can you do an updated video ?

@MichaelBraccio

Жыл бұрын

Sure. Is there something specific you’d want to see on an updated video?

@julsz528

Жыл бұрын

@@MichaelBraccio core strengthen of the back and SI joint . I just had injections done in Toronto and my physiotherapist was giving me wrong excersizes to do .. today the docter in Toronto Told me to do the McGill excersizes and core strength. Also do you have any excersizes for drop foot? Whatever is going on with my right side is causing this .. thanks for the fast reply!

No fluff but no number of reps

@MichaelBraccio

25 күн бұрын

The reps vary depending on the person and tolerance. I used to say stuff like 3 sets of 10 but that's just an arbitrary suggestion.

professor in what lmao? giving relatively average advice? if you want to look past the dead/squat/OHP/bench and then also ignore chinups/pullups/dips and pushups and advise shit like this you could at least explain they are at best assistance exercises and will never add sufficient strength gains to any muscle groups. fucking insane lol, the reason you will have a weak core in the first place is because you have probably ignored the above

@komo06

5 жыл бұрын

@@MichaelBraccio the lower backs tolerance to loading would be better over all instances if you taught the low bar squat instead of the high bar, and used science based techniques for the deadljft/squat. making adequate and consistent strength gains is the key to avoiding having to come up with bullshit 'core strengthening' exercises, which are as useful for building strength as yoga or stretching. can i ask what primary research you have based this advice on?

@samanthamarie6012

9 ай бұрын

Be more rude bro... Maybe it'll change ppls' minds