Are You Bracing Correctly? - MoveU скачать в хорошем качестве

Are You Bracing Correctly? - MoveU

Start Fixin Yo’ Sh!T - https://moveu.com Can you handle a load?! Are you able to brace your core to support your spine during heavy lifting? First of all here’s the disclaimer… sometimes Andrew is MoveuStupidDude. Don’t do this at home. He’s a highly trained professional and Tawny Janae weighs next to nothing. Just because we lack common sense doesn’t mean you should. You need to be able to brace your core. The force with which you do so is dependent upon how much weight you are lifting or how hard you are exerting yourself. The amount you brace will be very different if you are picking up a cotton ball versus picking up a car or a one rep max. In this case… if a person is standing on your abdomen you need to be fully braced. If you had a book on your abdomen it would require much less brace to support it. If you are struggling with bracing, try this: Lay down on the floor with a neutral pelvis, make sure your lower ribs are not sticking up! If they are, you can place a pillow under your head to make it easier for you to pull the ribs down into the abdomen. This will align your core. Before taking deep and forceful breaths, cough a few times while you feel your abdomen tighten. When those muscles tighten up, you know you are braced! You can also try laughing or blowing through pursed lips like you are blowing our birthday candles. When you get the core tightened, move onto the next step! When you are able to activate the core muscles you can take an inhale without allowing your chest or belly to move much. This will increase that pressure and will create stability for your spine. Again- pay attention to the level of bracing that is required for the activity you are participating in and do not overdo it. Also check in with your pelvic floor and make sure you are NOT bearing down into it. Want more help from us? Head over to MoveU and enroll in the Membership. Our online program allows us to help people all over the world. Learn more, and begin improving today at https://moveu.com