Hello! Welcome to the first installment of the Accelerated Wellness blog! Today we are going to go over proper bracing techniques.
First we need to understand what the "core" is and what structures make it up. First, the obvious bony structures of the lumbar spine and the bony pelvis. Second, the abdominal musculature controls the movement of the lumbar spine, lower ribs, and pelvis. The rectus abdominis (think 6 pack) gets all the fanfare but it would be very weak and ineffective if it weren't for it's partners in spine, the transverse abdominis which lies directly below it, and the internal & external obliques. Often neglected in the core discussion is the erector spinae group, particularly the multifidus. This group works hard to keep us standing upright and the multifidus is important in proprioception. Furthermore, the pelvic floor muscles (yes the ones that control pooping and other functions) make up the bottom of the core. Topping it all off is that all-important breathing muscle, the diaphragm. Using your breath as part of the bracing sequence is a powerful tool. So powerful, in fact, there will be a whole new blog post about it in a few weeks. Stay tuned.
Anatomy is best learned visually so here's picture: