In all of my classes and PT sessions I like to use this phrase a lot: “abs tight”, “brace your core”, “stabilise your spine”… but what do I mean by this and why do I say it?
Let’s start with the why:
The first reason is injury, by stabilising our core muscles effectively we provide much needed support to our Central Nervous System (spinal cord). If we injure any part of our spinal structure we put ourselves at risk of lifelong injury and pain. Everybody has suffered at some point with a back tweak or twinge that can put them out of action for anywhere from a few days to a few months. This is why it’s so important to be able to use our core muscles to stabilise and protect your spine.
My second reason would be force development (the ability to move a weight or load). If we do not stabilise for a big lift like a Deadlift, we can potentially lose force production and lose the ability to stabilise through your hips and shoulders. Which in the case of a lift like a Deadlift, can lead to bad form and rounding of the spine.
The 4 things you need to think of when starting a bracing sequence is:
1) Squeeze your glutes;
2) Bottom ribs squeeze into the top of your hips;
3) Pull your stomach flat; and
4) Stand up tall.
Use these 4 simple and easy steps to ensure you have a stable core position to protect your spine and create good force.
Another quick tip would be to start with a plank at the beginning of your session to get you thinking about bracing your spine before every movement or lift.
Have a great week and think about your spinal position, especially when sitting at your desk.
Tom
www.bear-drills.com
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