Just 3 simple moves and your body will thank you for it!

If you have ever suffered from back pain you know how debilitating it can be. No one wants to be off work or prevented from doing a workout. If you have an office job, or work remotely out of your car, sitting for long periods a day certainly dosen't help. For most people, the key to preventing and relieving back pain is to simply keep moving, the best approach is to remind your mucles through exercise what their appropriate roles are and get them back to work.


The Big Three exercises developed by Stuart McGill Professor of Spine Biomechanics University of Waterloo, recommends performing these three moves daily to help stabilize the spine and build muscle endurance so you can perform normal tasks and exercise efficiently and safely without threat to your back.


Perform each of the three moves holding for no more than 10 seconds. Do as many reps as it feels challenging for you without it ever being painful. Build endurance by increasing reps, not the duration of the hold. The goal is to create muscle patterns that keep the spine stabilized, so start low and slow.




Modified Curl-Up

A. Lie on your back with left leg straight and right leg bent so that right foot is flat on the ground and in line with left knee.

B. Place hands under your lower back to maintain a natural curve in your spine.

C. Curl head, neck, and shoulders off the ground, keeping neck and chin as still as possible.

D. Hold the curl for 8 to 10 seconds, then reverse curl to lower back to the ground.

Swap legs halfway through.


Side Bridge

A. Lie on right side and prop yourself up with right elbow underneath right shoulder, bending both knees at a 90-degree angle.

B. Lift hips off the ground, distributing your weight to your elbow and knees.

C. Hold the position for 8 to 10 seconds, keeping hips in line with head and knees.

Swap legs halfway through.


Bird-Dog

A. Begin with hands and knees on the floor, shoulders over wrists and hips over knees with back straight.

B. Simultaneously raise left arm forward and extend right leg straight back behind you.

C. Hold the position for 8 to 10 seconds, making sure to keep arm and leg in line with your torso.

D. Lower arm and leg.

Swap legs halfway through


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