Sage Massage

The McGill Big 3 — three simple exercises developed by Dr. Stuart McGill, a leading spine researcher, to build core endurance and spinal stability.
 
1.     Modified Curl-Up
Lie on your back with one knee bent. Place your hands (palms down) under your lower back. Brace your core and lift your head, shoulders and chest slightly off the floor—without flattening or arching your lower back. Keep your neck neutral; avoid tucking your chin or tilting your head back.
Hold 8–10 sec → lower. Switch legs halfway through your reps.
 
2.     Side Plank
Lie on your side with your elbow directly under your shoulder. Prop yourself up on your forearm and feet, with your top foot in front of the bottom foot. Lift your hips and keep them pushed forward (your body should be in a straight line).
Hold 8–10 sec/side → lower.
 
3.     Bird Dog
Start on all fours, hips and knees at 90°. Brace your core and slowly extend your opposite arm and leg, keeping your torso and hips level. Reach your hand forward and your heel straight back—try not to rotate or arch your lower back.
Hold 8–10 sec → return.
 
Daily • ~15 min
Reps: 6 → rest 30 sec → 4 → rest 30 sec → 2. Then move to the next exercise.
As endurance improves, gradually increase reps (e.g. 10–8–6, then 12–10–8).
Hold each move ≤10 sec.

Most importantly, have fun with it! Moving well and feeling good is the goal 🤍