Strengthen & Pain-Proof Your Back: The McGill Method | Dr. Andrew Huberman
Summary
TLDRDieses Video skizziert Übungen, die dazu beitragen, den Rücken zu stärken und schmerzfrei zu halten. Es präsentiert McGills 'Big Three', Soaz-Stretch und eine Art Cobra-Push-Up, die entwickelt wurden, um die Wirbelsäulengelenke und Muskulatur zu stärken. Die Übungen sind für jeden geeignet, benötigen wenig Zeit und Ausrüstung. Es wird betont, dass individuelle Unterschiede beachtet und Schmerzen vermieden werden sollen. Die Übungen sollen helfen, den Rücken nach Vorfallen wie Bandscheibenvorfallen zu stärken und schmerzfrei zu halten.
Takeaways
- 🧘♂️ Die 'McGill's Big Three' sind Übungen, die entwickelt wurden, um den Rücken zu stärken und schmerzfrei zu halten, basierend auf der Spine-Physiologie.
- 🦠 Eine Soaz-Strecke und eine Art Cobra-Pose im Yoga, genannt 'Up Dog Push-Up', werden ebenfalls vorgestellt, um den Rücken zu stärken und Schmerzen zu lindern.
- 👥 Jede Person ist unterschiedlich und kann diese Übungen mit leicht unterschiedlichen Haltungen ausführen, ohne Schmerzen oder Instabilität.
- 🔄 Es ist wichtig, die Übungen innerhalb des eigenen Bereichs auszuführen, der herausfordernd ist, aber keine Schmerzen verursacht oder verschlimmert.
- ⏱ Die Übungen erfordern wenig Zeit und keine Ausrüstung, können von den meisten Menschen schmerzfrei durchgeführt werden und sind sehr nützlich für die Stärkung und Schmerzfreiheit des Rückens.
- 🤸♂️ Die 'Curl-Up'-Übung ist Teil von McGill's Big Three und zielt darauf ab, die Bauchmuskeln zu stärken, um Stabilität zu erhöhen.
- 🕺 Die 'Seitenplanken'-Übung ist eine weitere Übung in McGill's Big Three, die auf der Seite durchgeführt wird und die Abdominal- und Seitenmuskeln stärkt.
- 🐦 Der 'Bird Dog' ist das dritte Übungselement von McGill's Big Three, das den gesamten Körper in einer Haltung stärkt und koordiniert.
- 🧘♀️ Die Soaz-Strecke ist eine entspannende Übung, die die Muskulatur entlang der Wirbelsäule und Hüftgürtel dehnt und Schmerzen lindern kann.
- 🦄 Der 'Cobra Push-Up' ist eine Übung, die speziell entwickelt wurde, um Schmerzen aufgrund von Bandscheibenvorfällen oder -vorwoölbungen im Rücken zu lindern.
- 🎧 Der Video-Skript-Text empfiehlt, das Huberman Lab Podcast Solo-Episode zu hören, um mehr über die Logik, Wissenschaft und Protokolle hinter diesen Übungen zu erfahren.
Q & A
Was sind McGills 'Big Three' Übungen?
-McGills 'Big Three' Übungen sind die Curl-up, die Side Plank und die Bird Dog. Diese Übungen wurden von Dr. Stuart McGill entwickelt und zielen darauf ab, den Rücken zu stärken und schmerzbehaftet zu machen.
Was ist der Unterschied zwischen einem herkömmlichen Crunch und der Curl-up-Übung?
-Die Curl-up-Übung nutzt die Fähigkeit, die Bauchmuskeln in dieser Position viel härter und effizienter als bei herkömmlichen Crunches zu kontrahieren. Herkömmliche Crunches können oft Diskushernie und -vorwoölbung verschlimmern, während die Curl-up-Übung dies nicht tun sollte.
Wie lange sollte man die Curl-up-Übung halten?
-Man sollte die Curl-up-Übung für etwa 10 Sekunden halten und dann 10 bis 30 Sekunden oder länger ausruhen, bevor man sie wiederholt.
Was ist die Bedeutung der Side Plank-Übung?
-Die Side Plank-Übung zielt darauf ab, die Abdominalmuskulatur und die Muskeln der Seite zu stärken, indem man die Hüfte nicht nach unten sacken lässt und hart kontrahiert.
Wie kann man die Bird Dog-Übung variieren, um sie schwieriger zu machen?
-Man kann die Bird Dog-Übung schwieriger machen, indem man Kreise oder Vierecke mit dem ausgestreckten Bein und Arm in beiden Richtungen macht oder indem man die Hand sanft zum Knie greift, während man die Kontraktion im Bauch aufrechterhält.
Was ist die Funktion der Soaz-Strecke?
-Die Soaz-Strecke zielt darauf ab, die Spannweite im Becken zu lockern, die Atmung zu verbessern und Druck auf bestimmte Nervenwurzeln zu lindern, die durch eine Vorwoölbung oder eine Diskushernie beeinträchtigt werden können.
Was ist das Ziel der Cobra-Push-up-Übung?
-Die Cobra-Push-up-Übung zielt darauf ab, Schmerzen zu lindern, die durch eine Vorwoölbung oder eine Diskushernie verursacht werden, die die Nervenwurzeln beeinträchtigt. Sie hilft, den Diskus wieder unter die Wirbel zurückzubewegen.
Wie oft sollte man McGills 'Big Three' Übungen wiederholen?
-Man sollte McGills 'Big Three' Übungen drei bis fünf Mal pro Satz wiederholen, mit 10 bis 30 Sekunden oder längeren Pausen dazwischen.
Wie lange sollte man die Soaz-Strecke halten?
-Man sollte die Soaz-Strecke für mindestens 10 Sekunden halten und dann für den anderen Körperteil wiederholen.
Welche Vorsichtsmaßnahmen sollte man beachten, wenn man diese Übungen durchführt?
-Man sollte innerhalb des Bereichs arbeiten, der herausfordernd ist, aber keine Schmerzen verursacht oder verschlimmert. Jede Person ist anders, manche können diese Bewegungen mit mehr Halsbiegung oder stabilerer Halsposition ausführen, ohne Schmerzen.
Wo kann man weitere Informationen über die Übungen und das Stärken und Schmerzbehandeln des Rückens finden?
-Man kann weitere Informationen in der vollständigen Episode des Huberman Lab Podcasts finden, die sich mit dem Stärken und Schmerzbehandeln des Rückens befasst, sowie in den von Dr. Stuart McGill und anderen Ressourcen verfassten Büchern und Online-Quellen.
Outlines
🏋️♂️ Grundübungen für eine starke und schmerzfreie Rückenmuskulatur
Dieses Video skizziert Übungen aus dem Huberman Lab Podcast, die darauf abzielen, den Rücken zu stärken und schmerzfrei zu halten. Es werden die sogenannten 'McGill's Big Three' vorgestellt, die von Dr. Stuart McGill entwickelt wurden, einem Experten für Wirbelsäuleneophysiologie. Darüber hinaus werden eine Soaz-Dehnübung und eine Art Cobra-Pose aus dem Yoga präsentiert, die als 'Up Dog Push-Up' bezeichnet wird und ebenfalls dazu beitragen können, den Rücken zu stärken und Schmerzen zu lindern. Es wird betont, dass jeder Körper anders ist und die Übungen individuell angepasst werden müssen, um Schmerzen nicht zu verstärken. Die Übungen erfordern wenig Zeit und können ohne Geräte durchgeführt werden.
🤸♀️ Curl-Up, Side Plank und Bird Dog - McGill's Big Three im Detail
Der erste Teil von McGill's Big Three ist der Curl-Up, eine Übung, bei der man mit gestreckten Beinen auf dem Rücken liegt und die Hände in der Kreuzbeinregion platziert, um den Bauch zu kontrahieren. Der zweite Übungsabschnitt beinhaltet den Side Plank, eine seitliche Stützposition, die in mehreren Schwierigkeitsgraden durchgeführt werden kann, um die seitlichen Bauchmuskeln zu stärken. Der dritte Übungsteil ist der Bird Dog, bei dem man auf allen Vieren liegt und das Gegenbein und den gegenseitigen Arm hebt, um die Stabilität und den Bereich der hinteren Rückenmuskeln zu stärken. Jede Übung wird mit spezifischen Anweisungen und Variationen erläutert, einschließlich der Atemtechnik und der Haltung des Kopfes und der Zunge.
🧘♀️ Soaz-Dehnübungen und die Cobra-Pose als Ergänzungsübungen
Der Soaz-Muskel, der die Wirbelsäule mit dem Becken verbindet, wird durch eine Dehnübung gestreckt, die Ähnlichkeiten mit der Kriegerpose im Yoga aufweist. Diese Übung kann zur Entspannung von Hüftengelenken, Verbesserung der Atmung und Linderung von Druck auf Nervenwurzeln beitragen. Die Durchführung umfasst das Hantieren in einer Lunge-Position, das Heben des Arms und das Drehen des kleinen Fingers nach hinten, um die Dehnung zu vertiefen. Die Übungen werden für beide Seiten durchgeführt und können je nach Zeit und Bedarf in Sets und Wiederholungen variiert werden.
🦠 Die spezielle Cobra-Push-Up-Übung zur Besserung von Bandscheibenschäden
Die letzte Übung, die im Video vorgestellt wird, ist eine von Grant Elliot empfohlene Cobra-Push-Up-Übung, die speziell entwickelt wurde, um Schmerzen aufgrund von Bandscheibenvorschlag oder -vorwoölbung zu lindern. Diese Übung beinhaltet, sich auf den Boden zu legen, die Hände unter den Schultern zu platzieren und den Körper in einer Controlled-Bewegung hochzuzoomen, um den Bandscheibenbereich zu dehnen und zu stärken. Die Übung wird für ihre sofortige Wirksamkeit bei der Linderung von Bandscheibenbeschwerden und zur Stärkung der Rückenmuskulatur empfohlen.
Mindmap
Keywords
💡McGill's Big Three
💡Sitzknacke
💡Seitenlage
💡Vogelhund
💡Soaz-Streckung
💡Kobra-Press-up
💡Bandscheibenvorfall
💡Stabilität
💡Individualität
💡Progressionen
Highlights
Introduction to the video on strengthening and pain-proofing the back with exercises designed by Dr. Stuart McGill.
Explanation of McGill's Big Three exercises for spinal health.
Demonstration of the curl-up exercise for abdominal strength and stability.
Importance of maintaining proper form and posture during exercises to avoid pain.
The side plank exercise progression for core strength.
Tips on how to perform the side plank correctly to prevent hip sagging.
The bird dog exercise for core and upper back stability.
Common mistakes to avoid during the bird dog exercise for proper form.
Introduction to the soaz stretch for hip flexibility and breathing improvement.
Instructions on how to perform the soaz stretch effectively.
The unique Cobra pose push-up for relieving back pain caused by disc herniation.
Personal testimony of the Cobra pose push-up's effectiveness in alleviating severe back pain.
Detailed explanation of the proper technique for the Cobra pose push-up.
Recommendation to consult with professionals for personalized back pain solutions.
Encouragement to explore variations of the exercises found online and in Dr. McGill's book.
Invitation to listen to the full Huberman Lab podcast episode for comprehensive back pain strategies.
Transcripts
okay so this video is designed to go
with the hubman Lab podcast solo episode
where I talk about how to strengthen and
pain prooof your back I'm going to show
you the so-called McGill's big thre
so-called because they were developed by
Dr Stuart McGill an expert in spine
physiology I'm also going to show you a
soaz stretch and I'm also going to show
you a what sort of looks like a cobra
pose in yoga it's a certain kind of um
up dog push-up where it's not a real
push-up but that too can be used to both
pain prooof strengthen the back
especially if you're experiencing some
bulging that is some herniation of the
discs one thing to keep in mind is that
every body everybody is different in the
sense that some people can do these
movements with a little more arch in
their neck or a little more holding of
the neck in neutral position than others
can without pain and with stability so
you'll see examples of these exercises
multiple places online and everyone does
them slightly differently what you're
about to see are the core elements of
the big three the soaz stretch and the
up dogs or uh Cobra Cobra push-up uh for
relieving some stress on impinged nerves
as a consequence of bulging or
herniation of the discs again everyone
does these slightly differently work
within the range that is challenging for
you but that doesn't cause or exacerbate
any pain for you all that said the
exercises I'm about to show you require
minimal time investment no equipment can
be done by most everyone painfree and
have been shown to be very beneficial
for strengthening and pain proofing your
back okay so the first exercise in
Mill's big three is the curl-up the curl
up is essentially where you lie
down like so with at first legs extended
is where you're going to start you're
going to take your hands and with Palms
down and you're going to put them in the
small of your back so in the arch of
your back and you actually want to
maintain that arch in your back probably
want to make your spine nice and long
put one knee up with the leg flat the
other leg is
extended and then you're going to again
keep the spine long meaning you're not
going to move the chin towards the chest
too much you're just going to keep it in
a neutral position as if you were
looking straight forward or in this case
straight up at the ceiling and then
you're essentially going to you could
keep your elbows down or you can float
the elbows which is a little bit more
difficult I'll float the elbows and then
you lift your upper torso just a bit and
of course the head goes with it but
you're not going to lead with the head
you're going to lead with the chest okay
like so and as you do that I'm trying to
talk while I'm doing this you'll feel a
nice hard contraction in the abdominals
okay you're going to hold for about 10
seconds and as you do that you're not
going to want to talk like I am now
you're going to want to put the tongue
on the roof of your mouth breathe
through your nose and exhale
and then you're going to relax down to
the floor again set the head down you
might want to rest somewhere between 10
and 30 seconds depending on your
particular needs and then you're going
to raise up your torso leading with the
chest letting the head
follow holding for about 10 seconds you
can really get a nice hard contraction
of the abdominals there which is going
to help to build stability the reason as
I described in the episode for doing
these 10-second holds as opposed to a
30- second set or a minute long set is
that repeated 10-second holds help you
to build the neural Pathways that allow
you to contract those muscles very hard
which is the goal here so after
repeating that say three to five times
per set okay so one set would be say 3
to 5 10c holds with 10 to 30 maybe 60
seconds between each hold that would be
one set with um the knee up you could
perform multiple sets with this knee up
and then switch to the other side talk
about this in the episode I recommend
starting with just one set per side and
then progressing to about three sets per
side you're going to switch to the other
side in this case so here again it's
nice long
spine this leg extended this foot
planted with a bend in the knee use the
tops of your hands so Palms down to find
the small of your back
put your tongue on the roof of your
mouth float the elbows if you can
otherwise you can keep the elbows down
if you're not able to do that and then
just lift the upper torso and hold for
10
seconds and down and then you would
repeat several times or more for this
side and then you could go back to the
other leg or simply do all the sets for
one leg extended then all the sets for
the other leg extended I talk about sets
and Reps Etc in the episode on how to
strengthen and pain prooof your back is
a great exercise because it actually
takes advantage of the ability to
contract the abdominals much harder in
this position and more efficiently than
crunches done the conventional way and I
also talk about in the episode how
crunches done the conventional way can
often exacerbate discernation and
bulging whereas this should not although
again if you experience pain or
exacerbation pain from doing this you
should cease to do it so that's the curl
up okay so the next exercise in stum
Mill's big three is the side plank and
the side plank can be done through a
number of different progressions which
many people find they have to start with
the easiest one and work their way up to
the more difficult forms of the side
plank so the side plank as the name
suggests is where you get on your side
um the easiest way to start this meaning
to begin this exercise if you haven't
done it before is to do a kind of right
angle Bend in the arm that's in contact
with the ground you make a fist on that
side the knees are bent okay and the
feet are stacked and then you're going
to both lift the hips off the ground but
also push down hard with the arm and the
fist that's in contact with the floor
that's important and it essentially
looks like this okay so the idea is to
not let the hip sag like so to try and
generate as much of a of a hard
contraction in the abdominal muscles and
the muscles of the core they're on the
side here okay so that's and the first
progression you would hold for 10
seconds or so I'm not counting exactly
tongue on the roof of your mouth and
then let down
okay maybe rest 10 30 maybe 60 seconds
if you need to and then
repeat focusing hard on pushing the
ground away the next progression after
doing this with the legs and feet
stacked with the arm at 90° would be to
do it with the arm straight you can do
this with a fist if you're really strong
I'm still working up to that or you can
do it with hand planted like so so I'd
probably suggest starting the foot here
can really feel a strong contraction
there then moving to it with feet
stacked and this is really fatiguing me
you can see some quaking in that arm
clearly have some progression to work
through and relax
okay so that's the side plank and of
course you would do it on the other side
as well like
so really emphasizing pushing the floor
away and there are a bunch of variations
on these as well there's some rotational
stuff you can do so with some people
like to do arms ahead or the foot
floating those are harder progressions
you can find all of these online very
easily as you can tell because I'm
breathing hard now I've worked up to the
point where I can do the feet stacked
one for the sets but I'm still working
through the progressions of the side
plank Okay the third exercise in
McGill's big three is the bird dog love
that name because I love birds and I
love dogs and basically what you do is
you're going to get down on all fours
like so you're going to at first plant
your hands plant your
knees then what you're going to do is
you're going to actively push the ground
away with one hand that's important
you're going to raise up the other one
and into a fist that's important I
explain why in the episode on how to
strengthen and pain proof your back and
then you're going to extend the opposite
leg to the one where the arm is extended
okay so opposite side and I explain the
logic behind this in the episode okay
some common mistakes are that people
Arch the back too much and ra raise this
leg too much you don't need to do that
you just want to raise it up some people
will point the
toe it's fine to point the toe or to
just keep heel to the ceiling you're
going to actively reach with this fist
out in front okay and you're going to
actively push down you'll really feel
that contraction in the core take some
concentration to make sure that you're
activating your core tongue on the roof
of your mouth neck in a you know
slightly arched position neutral is okay
too looking forward and then if you want
to make this a little bit tougher you
can do some circles or
squares with the extended leg and hand
in both directions
if you want to make it even harder you
can gently while
maintaining contraction of the core
touch your hand to your knee then back
out definitely don't just you know swing
the hand in and touch your knee go back
TR move it nice and slow so you can feel
the contraction in your
core forward and go for at least a 10c
hold with the repeats as described in
the episode before you start doing some
of these kind of Square movements and
touches
Etc and then down okay and then You'
repeat for the other side so actively
pressing down that's a key feature here
you know fist out in front and reaching
tongue on the roof of your mouth
opposite leg
extended don't go too high not trying to
get a steep arch in the lower back just
get that core contraction take some
concentration and then hold for at least
10 seconds helps to Exhale
and if you want you can do some of these
movements you can do the nice slow
touching at the fist to the knee keeping
that contraction in the
core and
out keeping contraction in the core and
out
building spine and core and upper back
stability that's the bird dog
okay so the next exercise is a soaz
stretch the soaz as described in the
episode is a muscle that attaches the
spine to the pelvis does some other
things too it's involved with the
diaphragm which of course is involved in
your breathing and guess what your
diaphragm is also involved in your heart
rate regulating your heart rate by
virtue of how much space there is in the
thoracic cavity so a lot of interesting
stuff about the soaz you can read up you
can learn more about it in the episode
but stretching your soaz is wonderful it
both can provide some relief for
tightness in the hips challenges in
breathing especially after sitting for
relieving pressure on certain nerve
roots and there a bunch of other
benefits as well it's very easy to do it
more or less looks like a warrior two
pose in yoga and forgive me I'm not a
trained uh Yogi I've taken a few yoga
classes in my day however and what
you're essentially going to do is get
into a lunge where the front knee is a
little bit bent this is going to depend
a little bit on your degree of
flexibility again every body is
different but what you're essentially
going to do here is you're you're going
to go into a lunge which this for me I
can start to feel a stretch on my uh hip
here and then you're going to raise the
arm on the side for which the leg is
behind you and you're going to put the
palm of your hand to the ceiling and
then you're going to turn your pinky
towards your head and really reach and
then move into the lunge a little bit
deeper so now I'm getting a deeper
stretch in the hip flexor really feeling
it all the way from the hip flexor up
through the soaz through the arm and you
can really reach reach reach reach reach
exhale again tongue on the roof of your
mouth eyes can be forward or eyes can be
up and relax you would repeat that three
or five times per side and call that one
set and then you would do it for the
other side so like
so so again and by the way the heel of
my back foot is off the ground Some
people prefer Andor can do it with their
heel in contact if of course I tighten
my stance I can do it with the heel in
contact I prefer to do it this way with
my back heel up front foot completely
planted and then
it's lunge forward until I start to feel
a stretch in the hip flexor here then
arm goes
up my eyes are up in my case
Palm parallel to the floor parallel to
the ceiling and then turning the pinky
toward my head
head exhaling through my nose tongue in
the roof of the
mouth again I feel the stretch the whole
way down and back to the toes we talk
about some of the
fascial that is the fascia aspects of
this the neural aspects and the
neuromuscular aspects in the episode on
how to strengthen and pain prooof your
back you might do that for one to five
sets depending on how much time you have
how much work you're trying to put into
strengthening and pain proofing your
back as you can see you can do this in
work clothes these are not my workout
clothes these are my work clothes and
generally you can do it without working
up a sweat I've got a little bit of
perspiration here because I'm putting a
lot of effort into it and I'm talking at
the same time but you can essentially do
these anywhere now this last exercise
was one that was taught to me by a guy
named Grant Elliot who has a terrific
Instagram Channel called Rehab fix it's
a back exercise designed to relieve pain
when you're getting some bulging that is
herniation of the disc that's impinging
on the nerves from me that was about an
L3 L4 impingement it was so bad that I
could barely walk like I was like
doubled over like this I could barely
walk I didn't know what to do I thought
maybe I needed surgery or I need pain
meds some people yes do need surgery
Andor pain meds for lower back injuries
and pain but in my case what Grant
Elliot instructed me to do which helped
immediately and resolve the whole thing
within just a couple of days was to do a
sort of Cobra pose pushup so what I do
is I'll get down on the on the floor
like so put my hands more or less at
clavical level a little bit behind maybe
in line with my chest my feet are
together and pointed back my elbows are
back and then I push up off the ground
again tongue on the roof of the
mouth sometimes I'll go up higher like
so but usually it's just to about here
and then
release and relax and then I'll
repeat doing about anywhere from three
to five second
holds I'll do that
for maybe five to 10
repetitions I'm going to do fewer now
for sake of time and then on the last
repetition I'll
hold trying to go long with the
spine for anywhere from 10 to 30 seconds
and then relax and I'll do that several
times throughout the day it helped
tremendous ously and immediately to
relieve my back pain which was again
excruciating was also causing pain in
the hip and down the leg if you listen
to the episode on how to strengthen and
pain proof your back at least for the
back pain that I had where there was a
disc impingement on a nerve rout and the
direction of the herniation of the disc
was that away towards the my back um it
made perfect sense it does make perfect
sense why that would help relieve it
because it's essentially taking that
disc and encouraging it to move back
under those vertebrae so to speak I
realize that's not the technical term
for other types of back pain you might
need to do a slightly different
variation or avoid that variation for
instance if the impingement is in the
front that exercise would actually
exacerbate it however what I was doing
prior to that exercise such as crunches
was actually making the dis herniation
worse so that exercise I just showed you
was the way that I relieved my back pain
and many others that I know have used it
to relieve their back pain because it
was caused by the same discernation
pattern okay so that's the Cobra push-up
sort of up dog type Cobra push-up I
don't have a better name for it maybe
you can come up with a better name for
it put that in the comment section below
I'll take a tally and we'll go with the
top one from here okay so that's Mill's
big three meaning that's the curup the
side plank and the bird dog I also
showed you this in a Warrior 2 pose with
the Palm towards the ceiling which is
designed to stretch the soas and
involves some fascial stretching as well
and some activation of the entire
pathway from hand to hip and provides a
really terrific stretch obviously you
want to do those both sides and this
Cobra push-up slup dog thing that can in
many cases provide relief for the nerve
roots that are being impinged upon by a
bulging or herniated disc at least
that's what it did for me hope you found
those useful again lots of variations on
these you can find them on the Internet
you can find them in Stu Mill's book and
other resources we provided links to the
various people as well as the book
resources and a few other videos that
are going to be useful for you as you
try to navigate back pain and strengthen
your back and pain prooof your back and
of course please check out the full
length episode of The hubman Lab podcast
that I did all about how to strengthen
and pain prooof your back gets into all
the logic the science the details and of
course protocols and last but certainly
not least thank you for ignoring the
color of the carpet and thank you for
your interest in science
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