There are three exercises.

共有三項練習。

There's two of them that I've done consistently for quite some time.

其中有兩項我已經堅持了很長時間。

I really fancy them a bit.

我真的有點喜歡它們。

The third one, the bird dog, I only do occasionally.

第三種是鳥狗，我只是偶爾為之。

But let's go through the three of them.

不過，讓我們來看看他們三人。

And is it safe to say that you, and just for the listener, we're going to link to videos of these, right?

可以肯定地說，我們會為聽眾提供這些視頻的鏈接，對嗎？

So you're going to do your best to explain them and provide the rationale for them.

是以，你要盡力解釋它們，並提供理由。

But ultimately, a demonstration will be forthcoming through videos we'll link to in the show notes.

但最終，我們將在節目註釋中鏈接視頻進行演示。

But this is kind of like your, I don't know, your core nutrition, right?

但這有點像你的，我不知道，你的核心營養，對嗎？

This is sort of the, everybody should be doing this.

每個人都應該這樣做。

You don't wait till you have back pain to do this.

不要等到背部疼痛時才這樣做。

Is that safe to say?

這樣說安全嗎？

No, it isn't.

不，不是這樣的。

No, this is a bit of a myth and something that I've been fighting basically my whole career.

不，這是個神話，也是我整個職業生涯都在與之鬥爭的東西。

Oh, McGill is the McGill Big Three.

哦，麥吉爾是麥吉爾三巨頭。

There are some people that are far too stiff.

有些人太死板了。

And this is not the mechanism of their back pain.

而這並不是他們背痛的原因。

And we don't need to go there.

我們不需要去那裡。

Have you ever seen the type of body build where they have a huge pneumatic cushion in front called the belly and it slaps on their thighs?

你見過那種體型的人，他們的肚子前面有一個巨大的氣墊，拍打著大腿？

It's that pendulous of this.

就這麼懸而未決。

Do you ever see spine instability in that type of architecture?

你在這種建築中看到過脊柱不穩定嗎？

I don't.

我沒有。

So probably those people have difficulty getting on and off the floor.

是以，這些人可能很難上下地板。

The Big Three is not for them.

三巨頭不適合他們。

So there might be, again, the assessment always leads us to the solution.

是以，評估可能會再次引導我們找到解決方案。

And so no, the Big Three, well, I need to have a discussion of what stability is in terms of creating resilience and performance.

是以，"三巨頭"，好吧，我需要討論一下在創造彈性和績效方面，什麼是穩定性。

Then why are those particular exercises important?

那麼，為什麼這些特定的練習很重要呢？

And then how to do them.

然後是如何做。

If I could follow that logic line, Peter.

如果我能按照這個邏輯思路走下去，彼得。

Absolutely.

當然可以。

Yeah, let's do it.

好，就這麼辦

And then the other thing, Stuart, if you want to throw it in there, do you want to talk about some of the hallmarks of your assessment, wherever it fits into those three things?

還有一件事，斯圖爾特，如果你想說的話，你想談談你的評估的一些特點嗎？

So take it away, yeah.

所以把它拿走，是的。

All right, so remind me, we're going to talk about nonspecific low back pain and how I think it's a myth and it doesn't exist.

好吧，提醒我一下，我們要談談非特異性腰背痛，我認為這只是個傳說，根本不存在。

That will take us into the assessment.

這將使我們進入評估階段。

So let's go back to a basic discussion of stability.

是以，讓我們回到對穩定性的基本討論上來。

So if I was, I might use an example of a backhoe.

所以，如果是我的話，我可能會以反剷為例。

So a backhoe is a machine with a tractor and it has an arm on the back to dig earth.

是以，反剷是一種帶有拖拉機的機器，它後面有一個挖土臂。

The first thing the operator does is put down the stabilizer bars to lock the tractor into the ground.

操作員要做的第一件事就是放下穩定杆，將拖拉機鎖定在地面上。

Because if you don't do that, you can't pull earth, you just pull the machine around.

因為如果不這樣做，就無法拉動地球，只能把機器拉來拉去。

So what's the human equivalent of that?

那麼，人類相當於什麼呢？

We live in a linkage, just like machinery.

我們生活在一個聯動系統中，就像機械一樣。

In other words, let's take the bench press muscle, pec major.

換句話說，就拿臥推肌肉--胸大肌來說吧。

Pec major originates on my rib cage, spans my ball and socket joint of the shoulder, and inserts on the humerus.

胸大肌起源於我的肋骨，橫跨肩部的球窩關節，插入肱骨。

So when I contract and shorten the pec major, it flexes my arm.

是以，當我收縮並縮短胸肌大肌時，手臂就會彎曲。

So if I'm wanting to do a push or a punch, there it is.

所以，如果我想做一個推或打的動作，它就在那裡。

That's on the distal side of the joint.

這是在關節的遠端。

Proximally, that same muscle shortening collapses my rib cage towards my shoulder joint.

同樣的肌肉縮短也會使我的肋骨向肩關節方向塌陷。

So if all I used was the muscle that spans the joint, that isn't a very effective push.

是以，如果我使用的只是橫跨關節的肌肉，那就不是很有效的推力。

All I'm doing is collapsing my own linkage.

我所做的一切都是在破壞自己的聯繫。

Or as an engineer, we would say, well, you've just created an energy leak.

或者作為一名工程師，我們會說，好吧，你剛剛造成了能量洩漏。

So I'm now going to build proximal stiffness.

所以，我現在要增強近端剛度。

I'm going to lock my core, create stiffness through my torso, which is proximal to the joint.

我要鎖定我的核心，通過我的軀幹，也就是關節的近端，產生僵硬感。

So now when I contract the muscle, 100% of the motion is directed distally.

是以，現在當我收縮肌肉時，100% 的運動都指向遠端。

Now I've got my push.

現在我有了推動力。

So what is the best, most efficient way to create a proximal stiffness?

那麼，創造近端剛度的最佳、最有效的方法是什麼呢？

We searched for years doing all kinds of tests of every abdominal exercise.

我們找了很多年，做了各種各樣的腹部運動測試。

You could think of back exercises, twisting, pull-off presses, throwing things, et cetera.

你可以想一想背部運動、扭轉運動、拉開按壓運動、投擲運動等等。

The three exercises that kept bubbling up to the top in the criteria of sparing the spine while you're doing them, because these people are hurting.

這三種練習一直以 "在做這些練習時保護脊椎 "為標準，因為這些人很受傷。

You don't have carte blanche to load up their spine.

你沒有全權給他們的脊柱裝藥。

A guaranteed stability or proximal stiffness.

保證穩定性或近端剛度。

And it was later in my career that we found there is a residual stiffness that occurs.

後來在我的職業生涯中，我們才發現會出現殘餘僵硬。

So if you do the big three and you are an NFL football team, if you do the big three prior to practice, you will run and cut just a little bit faster.

是以，如果你是一支 NFL 橄欖球隊，如果你在訓練前做了 "三大件"，你的跑動和切入速度就會快一點。

So you're on the field, you run and you cut.

所以你在場上，你跑，你切。

The stiffer, the core, when the hips explode into external rotation, you're now creating a faster directional change.

核心越堅硬，當髖部爆發性外旋時，你就能更快地改變方向。

So what were the muscles or what were the exercises?

那麼，肌肉或運動是什麼呢？

A modified curl-up, which remember, and now I'm just gonna start a little bit of an assessment.

一個改良的捲髮，記住了，現在我要開始做一點評估了。

I'm gonna take a patient,

我要帶走一個病人

I'm gonna have them sit on the stool, and I say, do you have symptoms right now?

我會讓他們坐在凳子上，然後我說，你現在有症狀嗎？

Humor me and let's say you don't.

幽默一下，就說你沒有。

Now I'm going to say, drop your chest down.

現在我要說的是，把你的胸部放下來。

Is that causing, oh yeah.

是這樣嗎？

My left toe is going numb and I've got back pain.

我的左腳趾麻木了，背也疼。

Good, bring your chin down.

很好，把下巴放下來。

And they might say that'll increase their pain or decrease it.

他們可能會說，這會增加或減少他們的痛苦。

But the point is that posture created their pain.

但問題是，姿勢造成了他們的痛苦。

If that is true, when they lay on their back and they imprinted their back into the floor doing a Pilates roll-up, for example, that would be their specific pain trigger.

如果情況屬實，那麼當他們仰臥並在做普拉提捲起動作時將背部印在地板上，這就是他們特定的疼痛觸發點。

So it's not much of a therapeutic exercise, but we can say, put your hands under your low back as you're laying on the ground.

是以，這不是什麼治療運動，但我們可以說，當你躺在地上時，把你的雙手放在腰部下方。

Lift your elbows.

抬起手肘。

Now, hover up your head, neck, and shoulders.

現在，盤起你的頭部、頸部和肩膀。

And we're going to propel the abdominal contraction, breathe through first lips, and allow the diaphragm to become the athlete inside this barrel.

我們要推動腹部收縮，先用嘴脣呼吸，讓橫膈膜成為桶內的運動員。

So that was the foundation of the modified curl-up.

這就是改良捲髮的基礎。

Now, if the person has a rotator cuff issue, we will hack it and make it tolerable.

現在，如果這個人有肩袖問題，我們就會把它砍掉，讓它變得可以忍受。

Then I would see, well, let's take a dumbbell or a kettlebell and we're going to raise it up laterally in the frontal plane like this for the side of the core.

然後，我會想，好吧，讓我們拿一個啞鈴或壺鈴，然後像這樣在正面橫向舉起它，以鍛鍊核心部位的側面。

That would trigger pain in a lot of people, but I'll demonstrate all this if you want.

這會引發很多人的痛苦，但如果你願意，我可以演示這一切。

But we could then do a side plank on the floor.

但我們可以在地板上做側板。

The beauty of the side plank is only half the musculature is heavily challenged.

側平舉的妙處在於，只有一半的肌肉受到嚴峻挑戰。

The downside is heavily challenged.

負面影響受到嚴重挑戰。

The upside is not.

上風則不然。

You've only got half the load on the spine.

你的脊椎只承受了一半的負荷。

Very spine-sparing.

保護脊椎

We prescribe it on 10-second intervals.

我們每隔 10 秒鐘開一次藥。

Why?

為什麼？

We use the Russian training science to show you build endurance through repeated 10-second exposures, not getting tired to the point where you break form, nor do you develop a neural fatigue and you get a much higher tolerable training level with this, what we call the Russian descending pyramid.

我們利用俄羅斯的訓練科學來證明，你可以通過重複 10 秒鐘的暴露來增強耐力，而不會累到破壞體形，也不會產生神經疲勞，你可以通過這種方法獲得更高的可承受訓練水準，我們稱之為俄羅斯下降金字塔。

And then for the back muscles, look at the beauty of the bird dog where you extend one leg, the opposite leg.

至於背部肌肉，看看 "鳥犬式 "的美妙之處，即伸展一條腿，再伸展另一條腿。

One half of my low back is active.

我的腰部有一半是活動的。

One half of my upper back is active on the other side we're developing a nice ENF pattern.

我的上背部有一半在活動，另一半正在形成一個漂亮的 ENF 模式。

We're creating stiffness and stability in the core.

我們要在核心部位創造剛度和穩定性。

We're teaching the brain to disassociate ball and socket joint motion of the shoulders and hips with only half the spine load of say a Roman chair extension or something like that.

我們在教大腦分離肩部和髖部的球窩關節運動，而脊柱的負荷只有羅馬椅伸展運動或類似運動的一半。

So that bubbled up to be a fabulous exercise.

是以，這就成了一個絕妙的練習。

Then we did experiments where we would train people.

然後，我們做了一些實驗，對人們進行培訓。

We would just have a single session exposure.

我們將只進行一次曝光。

We would measure the core stiffness prior to doing the big three.

我們會在做三大項之前測量核心硬度。

They do the big three on the Russian descending pyramid.

他們在俄羅斯下降金字塔上做三大動作。

And then we would remeasure their torso stiffness.

然後，我們會重新測量他們的軀幹硬度。

Peter, they were stiffer.

彼得，它們更硬了。

And some of my muscle physiology colleagues said, well, you've added a turgidness to the muscle.

我的一些肌肉生理學同事說，好吧，你增加了肌肉的張力。

I don't think so.

我不這麼認為。

I think the brain created a lasting neural stiffness.

我認為大腦造成了持久的神經僵硬。

And in some people, it lasts about 20 minutes.

有些人會持續 20 分鐘左右。

Some people it lasts longer.

有些人持續時間更長。

So you will see some patients who say, you know, when I do the big three,

是以，你會看到一些病人說，你知道，當我做三大項時、

I don't have pain for the next hour.

接下來的一個小時我都不疼了。

Fabulous.

好極了

What you're going to do is mid morning, do a 12 minute big three session, mid afternoon, do a 12.

你要做的是，上午進行 12 分鐘的 "大三元 "訓練，下午進行 12 分鐘的 "大三元 "訓練。

So these are the little tricks and hacks to slowly wind a person down out of pain.

所以，這些都是讓人從痛苦中慢慢清醒過來的小把戲和小竅門。

That was the pain side of the big three.

這就是三巨頭的痛苦之處。

Then we started to look at the performance side.

然後，我們開始關注性能方面。

If you train a group of athletes versus graduate students, the typical university experiment, not much difference was found in the athletes, but in the graduate students, we would see an increase in stiffness over a six week training trial.

如果你訓練一組運動員和一組研究所學生（典型的大學實驗），在運動員身上發現的差異並不大，但在研究所學生身上，我們會發現在為期六週的訓練試驗中，僵硬度會增加。

Now, really interesting things started to happen.

現在，真正有趣的事情開始發生了。

If you do isometric holds in the manner I've described, you punch harder.

如果你按照我描述的方式做等長保持，你打拳就會更有力。

We took a group of Muay Thai athletes.

我們帶了一群泰拳運動員。

And when they did the big three and we measured the punching impulse, it was greater after they trained for six weeks.

當他們進行三大項訓練時，我們測量了他們的出拳衝力，他們訓練六週後的衝力更大。

When we did dynamic core exercises, it increased the closing velocity.

當我們進行動態核心練習時，它提高了閉合速度。

So the closing velocity is when you first get the first muscle pulse, boom, and then you relax closing velocity, and then you strike with the second pulse, boom, boom.

是以，閉合速度是指當你首先獲得第一個肌肉脈衝時，"砰"，然後你放鬆閉合速度，再用第二個脈衝擊打，"砰"，"砰"。

The closing velocity was faster with dynamic core exercises, but the strike force, boom, in the end, was greater with the isometric big three.

在進行動態核心練習時，閉合速度更快，但在進行等長三頭肌練習時，打擊力、衝擊力最終更大。

And again, talk about performance.

再說說性能。

I know I'm a bit of a pugilist.

我知道我有點愛打架。

I certainly study the combat techniques.

我當然會研究戰鬥技巧。

If we were to take three styles, so let's take Joe Frazier.

如果我們選擇三種風格，那麼就以喬-弗雷澤為例。

And you know, you would see him just always on forward progression, but the punches came from his body weight behind them.

你知道，你會看到他總是在向前推進，但拳頭來自他背後的體重。

He would create a beautiful thrust line straight, but his body rotated and he lent his weight into them.

他會創造出優美的直線推力，但他的身體會旋轉，他的體重也會隨之增加。

And that was his footwork.

這就是他的步法。

Wasn't the greatest for getting hit because that means you get hit a lot.

被擊中的感覺並不好，因為這意味著你會經常被擊中。

Now, Mike Tyson, different body type, very compact type of a body, but contrast his footwork.

現在，邁克-泰森，不同的體型，非常緊湊的身體，但對比他的步法。

Oh, it was just beautiful.

哦，真是太美了。

He would drop step, drop step, drop step, hook the liver, come back very quickly, hook, boom, and cross him, and there was the knockout.

他一步、兩步、三步，勾住對方的肝臟，然後迅速回身，勾住對方的肝臟，"嘣 "的一聲，橫掃對方，將其擊倒。

Again, all coming from the hips.

同樣，這些都來自臀部。

Drop step, boom, you see, it's all hips.

落步，咚，你看，都是臀部。

You know this.

你知道這一點。

And then Ali breaks all the rules.

然後，阿里打破了所有規則。

Little Ali juggle, and then he would turn, rotate, hang on to it, and then at the end, look at that.

小阿里玩雜耍，然後他轉過身，旋轉，掛在上面，最後，看看這個。

Beautiful thrust line all through the second core.

整個第二芯線的推力線非常漂亮。

I can go through athlete after athlete.

我可以經歷一個又一個運動員。

You know, I saw the other day,

你知道嗎，我前幾天看到

I've never worked with Mick Jagger, but there's Mick Jagger, you know, doing the bird dog in his training.

我從未與米克-賈格爾合作過，但米克-賈格爾在他的訓練中表演了 "鳥狗"。

Usain Bolt, the fastest man on the planet, does the bird dog.

地球上跑得最快的人尤塞恩-博爾特（Usain Bolt）做鳥狗運動。

Breathing, extensor, pulsing power into a stone form.

呼吸、伸展、脈動的力量化為石頭的形狀。

Just to finish that off, Usain Bolt does bird dogs.

最後，尤塞恩-博爾特會做鳥狗。

So, you know, again, this is, bird dogs are beneath people.

所以，你知道，鳥狗的地位比人低。

Really?

真的嗎？

They should see what I see.

他們應該看到我所看到的。

Anyway, I just want, that was the end of that story.

總之，我只想，這個故事就這樣結束了。

I'll see you next time.

下次見

Bye.

再見。