How to do a Core Brace for Spinal Stability

Chiropractor Dr Mark Mullan demonstrates how bracing your core can help to stabilise your spine, and act as a safe foundation upon which to build all other exercises.
For more info visit www.thebackspace.co.uk

[@einsteinvondaniken]

I actually figured it out by accident while deadlifting, but yes this is exactly how it feels to me now. Several instructional videos and in my opinion, this is the only one that accurately demonstrates

[@v-bran]

Thank you for the explanation

[@johnnybravo6998]

Best explanation. Thanks you. 🙂

[@dmnddst]

this is a very good and to-the-point explanation! thanks, yall helped me

[@maxinexxx1590]

Amazing vid

[@JConner49]

I've been lifting while getting this wrong! Been sucking in and tightening my core that way. I'm lucky I didn't get hurt. Perhaps I'll do better now that I know how to actually brace my core.

[@AnkurVashishtha01]

It's hard to maintain breathing after bracing. Thanks for the video.

[@BackSpaceChiropracticFitness]

yes, bracing will effect breathing, but you should be able to still breath a little and inhale enough oxygen that way

[@charwhie]

Wth, it's easier to understand than reading the whole module about this lesson

[@privatprivat7279]

Grattitude!

[@ajonyeako]

Thank you.

[@rahulsaha3569]

This was crisp and the point of breathing separately is a good cue

[@patrickdesjardine]

Can you brace and push out too much? Should you hollow and brace to avoid over-bracing?

[@mvillegasv8]

So, bracing your core is actually your stomach moving outward, instead of tightening your stomach muscles, which really seems to move your whole stomach wall in an upward, inward position? It gets confusing for me because they tell you to brace your stomach like you're about to get punched in the stomach. That, to me, means tightening the muscles in an inward position and stiffening them up! I mean, which one is it? Does the whole stomach wall move inward and harden or outward? It seems like you made it move outward. Please let me know. Thanks!

[@samuelshoemaker50]

Same question. Also some channels say this method causes pressure on pelvic floor and is wrong while others say drawing in is bad for pelvic floor.

[@pq5352]

it's both, the idea is to create as much intra abdominal pressure as u can and you achieve this by pushing out the stomach (by breathing deep into your belly (diaphragm)), and then tightening the abdominals like you're about to get punched. having these two opposing forces creates maximum tension. The abdominal wall is 'sandwiched' between these two forces, one pushing in from the outside and one pushing out from the inside. One slice of bread is the tightening, the other is expanding the stomach. and you can't make a sandwich unless you have both slices :)

[@orlog3343]

Same here man. Forcing my stomach outward feels extremely unnatural. Like a forced bloat.
Prepping for a punch feels much more natural and like I’m tightening my core but also expanding the width a bit, without any protruding tho

[@BackSpaceChiropracticFitness]

If the core is properly engaged the abdomen should take on a convex Barrel like appearance, not an "hourglass" shape

[@mvillegasv8]

@BackSpaceChiropracticFitness Sooooo.... outward in direction?
I thought this would hurt your back more because you extend your stomach outward, causing weight to pull on your lower back from the front of your stomach.

[@maazrizwan5966]

I have tendency to hold my breath to maintain the brace is their a trick or tip to let you breath comfortable while doing this?

[@Ridick1460]

Have you learned a solution?

[@hernandez4856]

they said in the video. you have to learn to breath while bracing hunny

[@sulezraz]

0:26

[@zmazma6238]

chears, those two bons...hardly to pickup, where they are

[@BackSpaceChiropracticFitness]

Hi there, I'm not sure I understand your comment, are you having difficulty with the exercises?