Side bridge/plank is a great tool to engage the lumbar stabilizers and oblique abdominal tissues. Starting from the knees for beginners, holding this position for 10-30 seconds on each side, resting between. (front plank is not specifically a McGill 'big-3' exercise, however many clinicians choose to incorporate this into patient care when non painful. Advanced positions include bridging from the feet, and adding pelvic rotation.

Similar to the lumbar stabilization exercises developed by Dr. Stuart Mcgill, cervical spine stabilization plays an important role in rehabilitation of chronic neck pain. Rather than continually trying to 'stretch' away your pain, this exercise engages the deep neck flexors and spinal stabilizers to improve strength and endurance of the tissues needed to support the head in static postures.

Dr. Stuart McGill's curl-up is widely known as one of the best lumbar stabilization exercises. We prescribe this exercise frequently as traditional sit-ups and crunches are typically irritating to lumbar pain syndromes

A few cues on this exercise go a long way. Common mistakes include trying to achieve height in the arm or leg extension. Instead, think of reaching out away from you with your arm, and stretching back with your heel. Squeezing your fist and irradiating that contraction through your arm, upper back, core, and glut will help fire all the muscles this exercise intends to train. While on all fours, position the spine into its most resilient position, moving with subtle flexion/extension movement. In this way the lumbar spine is placed into a pain free 'sweet spot'. Raise the opposite arm and leg simultaneously. Do not raise the arm higher than the shoulder nor the leg higher than the hips. The bird dog is improved by 'sweeping' the upraised hand and knee along the floor in between 'holds'. This is called "sweep the floor" and should not involve bearing any weight on either the hand or the foot in motion. Holds are for up to 10 seconds each. For very sensitive backs, begin with only leg movement. To tolerance, add arm movement. Progress to 'sweep the floor' when able.