Engaging/Bracing your Core/Trunk

To lift safely & effectively, we must brace our trunk.  We can use breathing to help us brace.    Using the diaphragm will help us to brace completely.  Imagine that someone is going to punch you in the gut.  As they punch you, exhale fully & quickly.  Think of it as a widening of the trunk, not a pulling in or pushing out.  Ribs do not flare!  Continue to breathe as you hold this position.  Go ahead… give it a try.

We are contracting the muscles surrounding the spine creating a stiffness.  I usually refer to this as having a solid back.  Practice moving around (getting in & out of your chair, bending over etc.) in this position, while your trunk is braced or engaged.  Bracing with a neutral spine increases stability, reducing low back movement, therefore also reducing low back pain.

Exercises you can use to start practicing your bracing is Farmers Walks (similar to carrying your groceries), Planks, Bird Dogs, Dead Bugs etc.  For more exercise information, search ODN for Keep Fit with Kandice Davidson.  There you will find a recent series of articles on a few exercises.  Feel free to ask me for help to get you started.

When you can successfully engage your core during movement, you can then add load to your movement.   Example:  practice bodyweight squats until you can do them with a solid back every time.  Then add a few pounds in the goblet position.

Disclaimer:  It is my pleasure to answer your questions regarding exercises.  I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise.  You must have the green light to start an exercise program before I can recommend appropriate exercises for you.  I am all about safety first!

Move more to feel better.

Where there’s a will, there’s a way & I can find a way that works well for you :)

kettlebellkandice@gmail.com