Adiletix - McGill Curl-Up - Step-by-Step Guide

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McGill Curl-Up

1 - Lie on your back with one knee bent and the opposite leg straight, keeping your spine in a neutral position.
2 - Place your hands palms-down under your lower back to help maintain its natural curve without flattening it into the floor.
3 - Brace your core gently as if preparing for a light impact, while keeping your neck relaxed and chin slightly tucked.
4 - Lift your head, shoulders, and upper back slightly off the floor as one unit, avoiding excessive spinal rounding or crunching.
5 - Hold the raised position briefly while breathing normally and maintaining abdominal tension.
6 - Lower back down under control without losing your neutral spine position.
7 - Complete the desired repetitions, then switch leg positions and repeat evenly on the other side.

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