Part 7/13:
The analogy of willow versus oak trees elegantly illustrates this: slender, bendable trunks versus thick, sturdy ones—each requiring different training emphases.
Practical Protocols for Strengthening & Protecting the Back
The foundation of a resilient back hinges on targeted, simple exercises rooted in peer-reviewed science.
The Big Three (Dr. Stuart McGill)
These core movements activate stabilizing muscles with minimal risk:
- Curl-up
Strengthens the abdominals safely by minimizing disc compression—lie on your back, one knee bent, hands under the lumbar arch, and perform a controlled upper-chest lift, leading with the chest, maintaining a neutral neck and chin.
Repetitions: 3–5 sets, gradually increasing hold time (8–10 seconds).
- Side Plank