As part of my continuing education I have learned an extremely important tool that has been a bit overlooked, or possibly misunderstood. It took me some time to truly grasp what 'bracing the spine' really meant, but when that light bulb came on, it gave an entirely different meaning and understanding!
In hopes to shed some light and offer you the same knowledge, here is a brake-down for you to refer to. Take a few minutes and go through each step-you will definitely have an 'ahh-ha' moment!
*Please note, these are not my words-this comes from Dr. Kelly Starrett who in my opinion is brilliant, and has an art for effortlessly breaking down information making it easy to comprehend. His New York Times Bestseller Becoming a Supple Leopard is hands-down one of the best books I have ever read, and learned from.
The Bracing Spine Sequence is the bedrock from which ALL safe, dynamic, and high volume athletic movement is generated.
Go through this sequence anytime you are setting up for a dynamic movement.
Start in a compromised position: It doesn't matter what position you start the bracing sequence in-whether you're rounded forward or over extended-the end result is the same.
Step 1: Screw (aka torque) your feet into the ground, this will stabilize your hips. Torque is the turning force generated by the hips and shoulders which causes limbs to rotate.
Step 2: Squeeze your butt! This will set your pelvis in a neutral position.
Step 3: Take a deep breath-breathe in through your diaphragm as you inhale.
Step 4: Balance your rib-cage over your pelvis and get your belly tight as you exhale.
Step 5: Set your head and shoulders in a neutral position.
Finish: Let your arms fall to your side, keeping your thumbs pointed forward and shoulders externally rotated.
The goal is to align your ears over your shoulders-your rib-cage over your pelvis- and your hips over your knees and ankles.
I hope this helps put in perspective how important bracing your spine is before you begin any dynamic movements. I promise if you start applying this, and make it a habit, you will use and feel muscles you have never felt before. You will feel more in control of your movement patterns, and will improve all around as an athlete!
