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The McGill Big 3 For Core Stability
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The McGill Big 3—curl-up, side plank, bird dog—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: • Activate deep core stabilizers • Improve spine tolerance to movement • Reduce recurrence of low back pain • Build a safety-first foundation before progressing strength
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