Dr. Stuart McGill, professor of spine biomechanics at the University of Waterloo in Canada, demonstrates a core exercise program that emphasizes all the major muscles that support the spine. Watch this video to learn spine sparing exercises that protect and strengthen the back including “safe modified sit-ups”, “stir the pot”, “side planks” and “bird dog”.

CORE STABILITY OVERVIEW – STUART MCGILL, PhD Video: 2min 55sec

STIR THE POT Video: 12sec

BALL ROLLOUT Video: 17sec

PLANK WALKOUT Video: 10sec

DEAD BUG Video: 23sec

Quadratus Lumborum Training: Overview Video: 2min 59sec
Learn about the function of the quadratus lumborum.

Quadratus Lumborum Training – Planking: Test and Strengthen Video 12min 27sec
Learn how to test and strengthen your quadratus lumborum.

Quadratus Lumborum Training: Baby Get Up Progression -Alternative Lateral Stability Exercise Video: 3min 28sec

Quadratus Lumborum Training – Kettlebells: Test and Strengthen Video: 3min 39sec

IMPORTANT: Exercise – like any therapy – is not without its risks. These, or any other exercise programs, may result in pain or injury. To reduce your risk of injury, consult your chiropractor, medical doctor, or physical therapist before beginning any exercise program. The advice shown is not intended as a substitute for a medical consultation, Stuart A. Firsten, DC and http://www.ChiropractorPro.com disclaim any liability from and in connection with these exercises. As with any exercise program, if at any point during your routine you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.