Bracing your core for safer exercise – Spine Safety Series

Bracing your core for safer exercise – Spine Safety Series


Hey guys, welcome back. So staying on the topic of spine safety and
the little things that we can do to protect our spine, both while we’re working out and
moving, but also just day to day, daily activities. Today’s topic is all about bracing and how
to connect the core to better support your spine. So in Pilates, there is this concept of scooping
the belly, right? Which is how we cue, or often it is queued,
how we connect into our core. But, according to Dr. Stuart McGill and his
research, this concept of scooping or hollowing, which would be kind of causing this kind of
curve to happen in the belly, that actually causes your spine to become unsafe. So, what do we need to do instead? For me, and how I teach Pilates, there are
two fundamental things that I try to get people to think about. So, when it comes to the abdominals, what
we’re doing is doing what we’re calling a bracing, right? So, you take your index finger and your middle
finger and just put it to the side of the ab. So, your obliques right in here. Take a nice big inhale, fully expanded into
the chest, into the sides, and back in front of the ribs. And as you exhale, not only are you engaging
and just connecting a bit in your abdominals, but you’re trying to push out into your fingers. It’s a forceful exhale, it comes out through
the mouth, and you should feel that you are obliques here press out into your fingers. So the bracing connects the front but also
pushes out into the side. So all of this is connected. So that’s one aspect. There’s never a bulging out of the belly. Very important, especially as you move through
the exercises and try to breathe and do everything at the same time, you want to make sure that
this is maintained. Okay, so let’s do that one more time. So, fingers on the sides, inhale. Exhale, brace. Second thing, especially for women, you want
to be sure you’re not pushing down, right? We don’t want everything going down and weighing
down our pelvic floor. The whole idea’s to connect, strengthen that
pelvic floor and not weaken it. So I would add to this bracing notion a second
dimension, which is connecting the pelvic floor. And I have videos right here that explain
all about how to connect the pelvic floor, but if we’re going to combine the two, we’re
inhaling, exhale, connect. Narrow the space between the sit bones, between
the hip bones, feel that pelvic floor going up, and then brace at the same time. And this is really what we’re talking about
when we’re stabilizing through the pelvis, through the spine. And from here we are free to move and do our
work. Hope you enjoyed that. Don’t forget to hit that like button below. Thanks for watching and I’ll catch you on
the next one. Bye bye.

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