Quad Cities Hockey School
149 Reynolds Walk Guelph, ON, Canada

Do you have back pain with deadlifts or squats? What if I told you the traditional back or hamstring stretches many doctors have prescribed in the past to fix b...ack pain is all WRONG? You see, your spine is like a very flexible rod. Each and every muscle that surrounds your spine, (from the abdominals on the front, to the big lat muscles on the back and even the smaller QL muscles deep inside) all have a role to play in creating stiffness to limit excessive movement and keep the back safe and injury free. Stretching feels good at the time because they change how your body perceives stress by activating small stretch receptors deep inside your muscles called muscle spindles. They however do not do anything to improve your ability to stabilize your spine and keep it safe. Instead I recommend starting the McGill Big 3 (a regimented progression of exercises from renowned back expert Dr. Stuart McGill) 1) Start with the curl up. Without allowing your low back to move at all, lift your head off the ground slightly and brace your anterior core muscles (hold for 10 seconds). 2) The side plank can be performed from the knee or progressed to a full side plank from the feet (hold for 10 seconds) 3) Last, perform the bird dog exercise with a 10 second hold in the extended position. Keep the core braced and limit any movement of the spine as the arms and legs move (hold for 10 seconds) These exercises are the foundation for improving core stability that when coupled with proper breathing and bracing during barbell movements can help you keep your spine safe for years to come! To read more about these exercises, WHY you should perform them, and how many to do - check out this blog article: https://squatuniversity.com//the-mcgill-big-3-for-core-st/

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Less than 6 weeks away from the start of our Summer Off-ice training program. Limited spots available, reserve your spot today! First session starts July 2nd. Email [email protected] for more details.

Having some fun in the Neutral zone with a small area game. Couple of snipers...

Rory working his puck control, edge work, and quick release. Well done buddy!