Overview

McGill Curl-Up (麦吉尔卷腹) is a intermediate-level Strengthening exercise targeting the Core. Perform 8 repetitions.

How to Perform

1. Lie on your back with one knee bent and one leg straight.
2. Place both hands under your lower back to maintain its natural curve.
3. Lift only your head and upper shoulders about 2-3cm off the ground — no more.
4. Hold for 8 seconds.
5. This Dr.
6. McGill-designed exercise trains the rectus abdominis while protecting the spine from excessive flexion.

中文说明

仰卧，一膝弯曲一腿伸直。双手垫在腰下维持其自然弧度。只将头和上肩抬离地面约2-3厘米——不要更多。保持8秒。这个由麦吉尔博士设计的练习训练腹直肌同时保护脊柱免受过度弯曲。

Target Muscles

• Core

Benefits

• Strengthens core stability
• Builds muscular endurance for spinal support

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619