The one core exercise you must use to save your spine…
The buzzword with low back pain these days is “core” training. And I agree.
The only problem is that most often people will do the wrong kind of core training. In most cases, the type of training is flexion based (sit-ups, crunches, twists etc) and uses just a small component of the so-called core.
In this short post, I just want to re-visit what is one of the best foundational core exercises that will also help protect your spine.
Since a picture is worth a thousand words, here is a short clip on the birddog exercise and its variations, popularized by Dr. Stuart McGill.
What are your thoughts on this type of core training?
Yours in movement.
Dev Chengkalath
May 30th, 2009 at 12:59 pm
This is a great exercise! So many discredit the bird dog because it “looks easy.” However, if you do it right, it’s actually not all that easy.
What are your thoughts on front planks? I’ve heard some say that they cause injury. One athletic trainer said that McGill also cautioned against them. I have searched for information cautioning front planks but have not found any. I can see if someone does them wrong that it could cause pain and hurt their back, but not if they have been coached to do them correctly. I do side planks and front planks with many variations and they do not hurt my back.
Thanks for any feedback you have. I appreciate your knowledge and your blog is a good resource.
May 31st, 2009 at 1:57 pm
Hi Chandra,
Thanks for taking the time to comment!
The birddog is definitely a great exercise and can be very challenging, especially when done correctly with the proper motor control patterns applied.
With regard to front planks, I’m once again going to stick to my usual stance: “Always choose the right exercise for the right person.”
The front plank can be very helpful but as you stated, it’s not without risks. This typically happens when an individual attempts the front plank when they don’t know how to do it correctly (lack of knowledge), can’t do execute the position correctly (motor control issues) or aren’t in shape to hold the position (de-conditioning issues).
The key with the front plank is to ensure that the ideal neutral spine postures are maintained for the duration of the exercise.
All of the above would pretty much apply to almost any type of exercise, including the side plank.
Hope that helps.
Let me know if you have any more questions or if I wasn’t clear.
Yours in movement.
Dev