McGill Big Three: Core Endurance for a Healthy Back

In pairs, students learn McGill's three spine-stability exercises (modified curl-up, side plank, and bird dog) and measure their endurance with a simple test. Students work on preventing back pain with a routine they can do at home.

How to play

1. Technique (6 min): demo and practice all three with a neutral spine: curl-up with one knee bent and hands under the low back, side plank on the forearm, and bird dog extending opposite arm and leg.
2. Descending set (6 min): in pairs, 10-second holds for 5, 3, and 1 reps of each exercise while the partner gives feedback using the sheet.
3. Endurance test (6 min): each student holds a right side plank, a left side plank, and the curl-up until form breaks; the partner times and records.
4. Analysis (2 min): compare left and right times; if one side is much weaker, note it as a goal.
5. Home routine (2 min): each student writes the descending set on the sheet to do 3 days a week.

Rules

• Safety: no arching the back; low-back pain means stop.
• The test ends when form breaks, not when you're exhausted.
• No comparing times with other pairs.
• Keep breathing steadily without holding your breath.

Variations

Adaptations

• Wheelchair users: seated core bracing and side presses against a partner's hand.
• Visual impairment: hands-on cues at the hips and shoulders, with permission.
• Lower fitness: only the first block of 5 reps.

Learning goals

• Perform the three spine-stability exercises with correct form.
• Measure and compare core endurance on both sides.
• Build a preventive back routine into daily life.

Equipment for a class of 25

• yoga mats: 25
• stopwatches: 13
• worksheets: 25

Teacher tip

The most common mistake is lifting the head and neck in the curl-up; have students move the head and chest as one piece. Repeat the test at the end of the quarter to track progress.

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