Great Rock Bible
An Ultimate Guide to Crossfit
this is amazing, thanks UWaterloo! i'm a prospective student for kinesiology. the program booklets always mention professor McGill as the people who revolutionized the sit-up , and now we get to see him in action!
I hear only drum and bass, no voice.
@johnferg1963 adjust the balance of your speakers. I think his voice is only coming out of only the left or right side.
Great job, I appreciate bringing evidence based rehab to youtube! I recommend you check out Dr. Stuart McGill's texts (just search his name on Amazon). It has given me more confidence as a physical therapist to educate my patients and provide an evidence based rationale for the therapeutic exercise I prescribe.
Kris Porter, PT, DPT, OCS (The Jackson Clinics. Fairfax, VA)
Without knowing from which types of populations these data were drawn it would be impossible to draw meaningful conclusions. For the average joe or jane who lead sedentary lives opening up a soft-boiled egg in the morning could cause problems. Trained and proprioceptively aware conditioned persons/athletes would certainly be able to move into what for the average person would be a danger zone. This seems way too simplistic for such far ranging conclusions. Sensible certainly for the most part.
Much needed back & abs info…..keep it coming! Thank you.
Mr. McGill's research may rightly condemn the crunch, but I don't think this means we should condemn ALL flexion movements and do only anti-movement training.
The crunch is a flexion exercise where the discs are under compression. The spine can't grow longer when we do crunches on a flat surface, and at the top of the crunch, the body is pushing away from the ground.
Inverted crunches (grav boots) or hanging leg raises have traction. This allows the spine to lengthen. Less pressure on discs.
She should have been closer to the weight being lifted from the floor.
So glad you've talked about lifting with the hips and not the knees! Thanks for all the great research you are doing.
What do you say to clients or patients that report neck stress when attempting this exercise?
Kudos to Dr. McGill who has made unparalleled progress in understanding how spines actually function. As a clinician for 15 years, McGill and others such as Mosh Solomonow, helped change the way I manage back pain for my patients. We now have a system that completely spares the lumbar spine, while significantly amplifying the core strengthening benefit. The success rate is unprecedented. Please feel free to contact us with any inquiries.
The neck stress comes from the recruitment of muscles in the front of the neck, the flexors. Press the back of the head into the interlocked hands to activate the extensors in the neck. That will quiet down the flexors. There are other strategies if this correction is too difficult for the client.
Some great info here. Will share. Thanks!
He says that engaging the TVA to protect the spine is a myth but isn't that what the lady Does when she is asked to stiffen her and
I think he was refering to the action of "sucking in the abdominals" which greatly reduces the activation of the TVA. If i remember, he shows in one of his book the level of activation of the TVA while this motion is done through the use of EMG.
His studies on the spine in regards to flexion have been seriously questioned by another fitness professional named Bret Contreras. Some degree of spinal flexion is needed for back health. Moreover, athletes have been performing crunches for years and they never developed hernias in response to those workouts.
Perhaps not had hernias, but they do have a lot of back pain.
I have to do sit ups sense I'm in the army, is their anyway to do them without getting serious lower back pain? Or an exercise to releave lower back pain when I get it?
it's a good start and I'm glad we're debunking some fitness myths. But there's so much more to the back then this! flexibility is a result of stability and moving the spine is a result of moving when all neuromuscular aspects are stabilizing. I'm not fond of closed chain backstrength, it's contra-functional. don't do this om hands and knees, it will not improve standing stability or motional stability. try PNF patterns instead of these motions of the arms and legs shown in the video.
go for proper and correct deadlifts, it will strengthen your back rigidity and it will boost endurance. or in advanced mechanics; do overhead squats while moving in correct automatic movementpatterns like squatting correctly. correct motion is a result of automatic patterns and correct jointpressure. we know these movements since the '40's by dr herman kabat and form the base of PNF, the neuromuscular aspect of movements.
Here is how I did them when I was in the military.
I made sure to NOT curve my spine. I kept my back straight at all times.
@ricky, hipflexion is not a function of the abdominals. They insert on the pubic bone, the muscles primary trained are the rectus femoris and iliopsoas. The abdominals only stabilise the chest as a synergist
This is horse shit for core.
Anyone know of good material for correcting head-forward posture?
@o shah – The difference between professional athletes & the average person is that they have massage & physio following training, sports nutrition & recovery time. The average age of retirement is near 30, in most cases they have incurred a lot of sports related injuries which we do not see affecting them until later in life. Crunches may not affect you when you are young but it will when you are older due to the unseen wear & tear on the body.
Remember, this video is for back health, not for building up your abdominal area. They want the general public to be fit healthy & strong without illness or injury in old age.
Stand straight fool!
Look at the military. Those guys are always looking straight. You might be looking down a lot.
Yep! When doing any exercise, make sure you tuck your chin.
what about Dr Ho's Q10?
back muscles are not designed to stop movement, they are designed to make movement possible and this ability is called eccentric. To argue that it is necessary to avoid movement brings habitation. SAID – specific adaption on imposed demand. In other words use it or loose it!
Will any of these exercises help mild scoliosis
Copy and Paste Into Google Fat Blast Formula and you'll find out why some foods 'explode' in your stomach.
It will help stabilize your vertebra, which may help with injury prevention. I don't think it will straighten your vertebra out though, I haven't ever heard anything on fixing scoliosis.
When Dr. McGill hip-hinges at 1:15, he looks a little precarious.
This makes a lot of sense to me. I do Bikram Yoga which I love. I love the way it makes me feel and I don't overdo it, but it sounds dangerous given what you're saying. What do you think?
Yes I agree cant even believe it. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.
And I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard.
get to know here bit.ly/18VN6Wh?=wlgcn
Probably the most comprehensive but compact video i've ever seen in Youtube. Thanks a lot, Dr McGill. Just when we think we got all the answers, you help us to realise that we have many more questions…
I recommend strengthening abbs, glutes and hamstrings, when they contract they pull the pelvis up into alignment, reducing kyphosis
everybody should watch this video. It is amazing that most people complaining of back pain have no idea what they're doing wrong. Nor do they know the exercises they should do to alleviate their discomfort. Good job Dr McGill.
To people who want to melt fat–but can't get started. Just google Fat Blast Formula right away.
Very interesting! I am favouriting this video ^_^
This message is so important, perhaps it should be taught in schools.
Great! I've had lower lumbar problems since age 11 and have recently re-injured the area. This is great information.
I tried the stir the pot this morning and the area around my lower lumbar would not support it without pain.
This gives a helpful perspective to my Pilates exercises. I found the "myth" about sucking in your belly especially interesting. Think I'll watch it a few more times…
sucking in is stupid, agree:)
Check out my work with YogAlign which reinforces yoga from the same perspective McGill teaches about back pain and spine physiology. He is the expert and is spot on when warning us about body positions,poses, and exercises that compartmentalize movement and can lead to longterm spine and joint damage. Yoga injuries are at an all time high because people are engaging the spine to flex and bend in ways it is not designed to do. Yogalign focuses on having each pose benefitting naturally aligned posture with neutral spine and trunk muscles wired as stabilizers. Stretching the parts as many do it yoga does not fix the pain caused by a body that is wired unnaturally via exercises that go against our natural anatomical functions. www.yogalign.com
I agree that you do not suck in. You don't suck in to activate your transversus abdominis, you pull your umbilicus towards your spine. You should be able to talk and breath while doing this. When you suck in, you won't be able to breath or talk.
I definitely going to this mam seminars
As someone with persistent back problems, this was extremely helpful. Thank you.
when i do the curl i feel like all of the strain and tension are in my head and neck. i am really trying hard to keep my neck in a neutral position and not to poke it out but it just gets crunched up and awkward somehow. are my neck muscles just too weak? what should i change?
Yes, it should be taught to everyone! Thanks for this, Dr. McGill!
Do you have a name for the modified curlup with the hands below back?
If some one already has a disc bulge are these exercises advised? If not what can one do to improve the back in such cases.
Are Mckenzie extension exercises good for herniated discs?
Stu I have no audio for this video – but this is Pilates training. "Suck in belly" is not the proper cue. Draw navel to spine and up lift, activating diaghram and transverse abdominus – increasing intra abdominal pressure, all to stabilize and lengthen the spine is more accurate. Been teaching this since 2001!
what is the purpose of switching legs while doing a curl up??
This is related and interesting: http://www.t-nation.com/training/to-crunch-or-not-to-crunch
Would another alternative in the "neutral" position" with hands under the small of your back, such as double leg lift or scissor kicks be suggested?
A PT and A PhD perspective : this is a 1970 approach to back pain. Has no relation to true biomechanics. Where is dr Winter? Flexibility, strength elongation and symmetry all are yoga based important principles. Work hardening? 1970 approach. We are in 2015.
how to stretch piriformis ?
je ne comprends pas l'anglais !
c'est de ne pas l'avoir en francais grrrrrrrr
je trouve très interessant ,je partage sur facebook pour mes amis ,merci
Magnifique moustache !
can you tell me about this spine
Stuart's a damn hero. Been doing some of these exercises, stir the pot and dead bug exercises saved my life…..stuart you the main mang out here!!
For those of you who still respect specialized and evidence based Physiotherapy for lower back pain, Dr Stuart McGill is the person to listen to and apply what you learn. Sit ups and crunches injure the spine!!!!!!!!!!! Please ask your trainer, Kin or PT why they are still prescribing these outdated exercises if this is what they ask you do perform. JESleeth Optimal Performance Consultants inc.
There are millions of people who do yoga. Has any one done a medical survey which shows that those who do yoga have more problems with their back ?
what about back extensions, are those safe?
For those that think that pilates (or the belly button to the back) will fix anything back-related, you need to have a look at this PROOF that it will absolutely not: https://breakingmuscle.com/fitness/proof-that-functional-strength-training-cures-low-back-problems-and-pilates-wont
If sucking in doesn't work then how do I train my core for the deadlifts effectively while also being able to measure my strength gain?
La traduction en français serait super pour les nulles en anglais comme moi. Qui veut bien s'y coller ?
bonjour, ça à l'air super bien pour la santé, s'il vous plaît, pourrais-je avoir votre vidéo en français? J'ai fréquemment des douleurs en bas du dos qui m'empêchent de vivre normalement et m'empêchent de pratiquer le golf.Merci beaucoup
Do your have peer reviewed journals to back up each of these myths?
1:21 she needs to be flexing her hips more and she to be lower to lift the box. I need a long-term study correlating squating directly to arthritis.
I used to log and chop about 3 to 5 cords of wood every year for over 20 years. No, not the healthiest thing to do, but I had no choice. I can tell you that after a long day of work, the best way to lift even one small piece of wood or grab the axe off the ground is just like they showed in the video. A little bit of back, a little leg and some hips & lats. The only way to lift things for a long time (hours and hours) is to engage the whole body, not put it on one muscle group repeatedly. So, for me, that's how I know this video rings true.
MERCI pour une version française, sous titrage au minimum
This is the best workout ebook I think on Unflexal
Dropped some real knowledge there!!
Just look and learn much more about it from Unflexal workouts.
I bought instruction from Unflexal and I learned about workouts.
1:02 Myth 4, he's saying that squatting (bending knees) to pick up loads makes you ending up with knee arthritis? Any evidence for that? I think you can either hip hinge or squat (or combination of both) to pick up loads like that, as long as your back remains neutral.
Myth #5 pretty much invalidates the basic principle of Pilates
I am coming back to this video after 3 years . I gave it a like and now I dislike it. Following his advice from his book, I lost my back mobility and I became very week. Yes it was a pain improvement for few months but then it was a nightmare.I really did believe in him and I was stubborn to listen to others. But after more than 1 year of heavy pain, I throw away his book and I start a program to improve my mobility and strength. I am still fighting now with it, but the pain is almost gone.The body is design to move. Spine is designed for movement and flexibility. Do not fell in this trap. That can cost you a lot
Mark Rippetoe would appreciate this I think.
And do I see deadlifts being performed? I think so. Lift like you would a deadlift or low bar squat. Posterior chain for the gain.
Workouts are simple, Just go to Unflexal Workouts page.
Excellent info but it sure would be helpfull to see the exercises without the subtitles in the way🙄
Where can one get direct training on this. I've been living with debilitating back pain for 15 years. Have been through every specialist, pain group, drug, injections , etc etc. Some of these things have helped minimally but movement , exercise etc has helped the most . Problem being to learn what's actually helping and what's irritating the issues. This looks like the answer I've been looking for .
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