Working this week to stabilise the muscles of the trunk we learned that if we don’t brace the core muscles, our lower back takes a beating.
Those of you who practice Pilates will recognise the technique: breathing in as you press your navel to your spine, this technique is called hollowing.
However, in real life, we are mainly in a vertical position, and the core muscles many not be able to translate the hollowing technique to sufficiently protect the spine.
In our Shape-UP program, we consider this in our core strength training and exercise abdominal muscles while standing.
Abdominal bracing v navel to spine technique
Abdominal bracing is something that occurs naturally in all healthy active individuals during all movement. It’s an automatic response used by our bodies to help prevent injuries to our spine.
When we spend most of our lives sitting or laying down, we lose our flexibility and this automatic bracing response.
Core stability exercises and programs like Pilates typically isolate the tranversus abdominis (TVA). This muscle wraps from the middle of the abdomen to the back and acts like a corset to protect the lower back.
Using the hollowing technique (navel to the spine) in conjunction with various mat based exercises the TVA can be strengthened without stressing the back. Therefore this technique becomes effective for people with lower back injuries, who are also inactive.
Abdominal bracing is better for active people
If you live an active life, playing sport, gardening, trekking or running after children, exercises lying on your back on the floor recruiting only the transversus abdomius muscle may not be entirely helpful in preventing back problems.
By including standing core exercises, with abdominal bracing the TVA can be strengthened in a more functional capacity as found by researchers at the British Olympic Association.
Abdominal bracing is tensing the abdominal muscles (including the pulling up of the pelvic floor) as if you are about to be punched in the stomach.
Bracing will automatically pull in the stomach slightly and activate all the layers of abdominal muscles along with the obliques (side muscles) and muscles deep in the lower back.
How to brace your abdominal muscles
If you are not sure what I mean by bracing; stand tall with good posture, feet shoulder-width apart, take a deep breath making sure that your belly inflates as you breathe in. Tighten slightly your abdominal muscles while lifting your pelvic floor, keep this tension and breathe out.
In the braced position you should be able to still breathe naturally and feel stable and strong on your feet. If I were to give you a little nudge you should be able to hold your position.
Abdominal bracing is often used in yoga, and if you have the technique right – you will be able to stand strong on one leg and still breathe!
Abdominal bracing can be used as a metaphor for life
There are so many things in life that are beyond our personal control. We may choose to slump and be defeated by the “unfair” or the “why me.”
We may have been taught that it is a virtue to “suck it up” that is, put up with the unpleasant situation without complaining. Unfortunately, this is not the best strategy for mental or physical health.
Building core strength through active exercising gives you clarity of mind, with a sense of purpose that allows you to react to life with compassion for yourself and those around you.
Bracing your abdominal muscle and strengthening your body gives you the power to change your life for the better – forever!
Live well with fitness!
Anna
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