What is Abdominal Bracing?Spoiler alert: it isn’t doing endless crunches! Though it does involve your core. Abdominal bracing is a tensing or tightening of your core muscles. It includes your entire core, even the muscles on your back. These muscles are important to keep strong so they can protect your spine from injury. How to Do It:Lie down on your back. Take a deep breath in through your nose, expanding your rib cage. Brace your ab muscles. Create rigidity by pulling your rib cage slightly down. Tighten up your midsection as if you were about to get punched in the stomach.
That’s it! How deeply you inhale will depend on the intensity of the action you need to brace for. For example, deadlifting a heavy load means you’ll inhale to about 70% capacity. Picking up a light backpack only needs about 5%. Why You Should Practice Ab BracingHaving a strong core is essential for protecting your spine, and not only during heavy lifts! When your core is strong, it protects your back throughout your daily life. Think: Picking up heavy things, like children or groceries Running with improved gait/posture Reaching for a glass on a high shelf Twisting to put something away in a cupboard
All these actions use your spine and core muscles. Keep them strong to prevent injury in your day-to-day life!
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