How to brace and contract for stability and strength in your spine
Previously we have learnt how to breath correctly and control are breathing cycle. Now we will learn how to start controlling and activating our core control to help create spinal stability.
Your Core is made of up of a series of muscle groups surrounding and helping to control your trunk. spine & posture. The main areas being your diaphragm, abdominals, spinal and pelvic floor each area made of superficial and deeper muscle groups.
Connecting With Your Core
- Lie on your back with knees bent, pelvis and low back tucked back to the ground,
- Place your hands, flat palm down, below your belly button and above your trouser line — this is your target area of contraction,
- Initially start your controlled deep breathing cycle – trying to fill the stomach,
- At the peak of your inhale try and contract your lower abdominal muscle group where your hands are placed, hold for a couple of seconds and release the contraction and breath out,
- Once you start being able to more comfortable with this you can try and hold the contraction through the entire breath cycle
Practise daily for a couple of minutes
note- once you are bracing correctly there should be very minimal impact on your breathing from the lower abdominal contraction
References
- Juker, D. et al. Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during a wide variety of tasks. Medicine and Science in Sports and Exercise, 30 (2): 301-310.
- McGill, S. Low Back Disorders: Evidence Based Prevention and Rehabilitation. 2002. Human Kinetics Publishers.