Engaging your core. Sounds simple right? The trunk of your body, is vital to your overall health. Our chiropractors in NYC see so many different types of “core engagement”. They separate into 3 main categories, which might look like: sucking in, bloating out, and finally the correct bracing method. Think of how you are sitting or standing at this very moment – are you sucking in your stomach, bloating it out, or bracing in an upright position from a solid and stabilized body? If I were to guess, it sure wouldn’t be the latter. The bracing method utilizes the whole body to support the spine, stabilize, and allow the body to function efficiently.
Since so many of our internal organs are located within our trunks, core engagement and correct bracing stances are important to support the natural rhythm of our bodies.
When exercising, most people focus on how much weight they are lifting or how fast they are running. The last time that you exercised, did you even consider how you were bracing, or relaxing your core and spine?
Although bracing is most often associated with weight lifters, we recommend to practice bracing whenever possible. That means that on your commute, at a concert, at your desk, or at your Pilates class, begin to notice how you are or are not bracing your core and back. When you first try the bracing method, you might not be able to lift as much weight or hold a yoga position for as long, but just know that this bracing will allow you to use those “dusty” muscles that had not been previously used. They need some love too!
How to do the Bracing Method Correctly
Begin by placing your hands on your waist. Make sure that your thumb is touching your back.
Now engage your muscles and your hands should move outwards. If your hands go inwards….
This means that you are sucking in, and this is incorrect. You are not sporting your new bikini at the beach, here, so please do not make sucking your stomach in a habit in core engagement practices. On the other hand, if only the top of your stomach goes out and begins to bloat out….
This is also incorrect.
Instead, concentrate on stabilizing your muscles like you would if you were expecting someone to push you or hit you. By imagining this impeding force, your core will tighten, or brace, for impact. You could also imagine that you are spinning a hula hoop around your waist.
Can you feel your core bracing already? By imagining these scenarios, the correct stabilizing bracing practice is promoted.
Easy core exercises to utilize in your daily life
Core engagement is one of those magical things that can really be done anytime, anywhere.
Picking up an item from the ground, pushing a heavy door
or even walking…
are all great times to engage your core and correctly brace using the above method.
You could also utilize core engagement when holding a baby or groceries.
Why reserve a special time for core engagement workouts when you can do this toning and engaging exercise naturally throughout your daily life?
So get started on stabilizing and engaging your beautiful core. Your body will thank you for it!
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