The abdominal brace

Folks, per numerous request, here is the intro page from the Book.

Lower abdominal training is the place to start because it’s the foundation or the “core” of the body. Training the lower abdominal wall with proper abdominal firing places less stress on the vertebral discs and effectively activates the outer unit musculature (movement system). This allows proper muscle activation at the right times, with proper movement patterns and less stress to tissues and greater muscular and mechanical efficiency as the end result.

Core training involves proper lower abdominal contraction or Abdominal Bracing. This involves coordinated firing of the abdominal wall while deactivating the hip flexors and keeping the upper body and legs relaxed. Learning this concept and the concept of spine stabilization with neutral spine will naturally lead to learning how to find, maintain and work within the parameters of coordinated spinal mechanics

Control of movement is the key to re-educating the lower abdominal wall and allowing the deep pelvic stabilizers to fire efficiently. This progression begins with mastering the abdominal contraction or ‘bracing’. The key is isolating the muscles of the abdominal wall. Pay strict attention to NOT allowing the use of the legs, hip flexors or glutes. Typically the body will want to compensate (a.k.a. cheat) to achieve these movements; you must be diligent to not let this happen.

In the past we were all taught to DRAW IN (pull belly button to the spine). This has been proven ineffective at contracting all of the abdominal wall muscles. If we have a weak back and continue to draw in the abdominals we are essentially making our ab’s and back weaker and less efficient at supporting your activities.

To begin the progression lay on your back with the knees bent and feet flat on the floor, place your hands behind your head. Take a breath in and while slowly exhaling begin to push your belly button down toward your hips.

Imagine flexing your bicep, this is the same pattern as flexing your abs. Another way to perform the contraction is to imagine pushing your obliques (love handles) out. The contraction is very slow to develop and never forceful so the legs do not help. Continue the contraction until the lower back is in slight contact with the floor and you can breathe while not straining or feeling tension in the neck, chest, shoulders or legs. For most people this is not easy. This progression should take you time to work through, each level will take around 2-3 days master.