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Adelaide Family Chiropractic

Core Exercises

Chiropractic Core Exercises - “McGill Big 3”

These 3 Exercises Form the Foundation of Your Rehab for Your Lower Back Core Muscles.

They Should Be Performed With the Following In Mind:

Hold Each Position for How Long?
Goal is to get up to 10seconds.  (may reach this over a period of weeks to months)
Keep in Mind - Excellent Form is Paramount.  Stop the moment your form is not perfect.

How Many Repetitions (Reps) and Sets?
3 Sets of a Descending Pyramid Amount of Repetitions.
For Example,
Set 1: 5 Reps
Set 2: 3 Reps
Set 3: 1 Rep

Don’t progress to adding reps until you can do the above holding every repetition for 10 seconds with perfect form.

Progression Example:
Set 1: 7 Reps
Set 2: 5 Reps
Set 3: 3 Reps

Reason for the descending pyramid is so your last Set is done with perfect form just like your first set.

How Many Days Per Week?
You should aim to do these daily. With a minimum of 3x/week.

What Time of the Day?
When you feel your best.

Side-Bridge

Bird-Dog

Curl-Up