Core bracing should occur in all directions, and not just the anterior trunk like most of us are traditionally taught. I teach clients to use the diaphragm to create intra-abdominal pressure and expansion in all directions. 

Try this while lying on your back with knees bent and feet on the ground: 

1. Ribs down (not a pelvic tilt)

2. Bear down / expand your obliques

3. Use your hands to feel anterior, lateral, and posterior expansion

4. Start with 5s holds and work your way to 10s

5. Then add arm and leg motion before progressing to different positions, and starting again at step 1.

Key points:

• No holding your breath. You have to learn to balance using your diaphragm to breathe while also using it to brace

• With focused practise this WILL get easier and more automatic - I don’t expect you to consciously think about bracing at all times, especially when playing a sport.

• Your effort should match the activity. This means learning to grade the amount of bracing, so that it’s not all or none. 

Do I do this with every client? Nope. It depends on their needs, dysfunction, and what works for them. As always, context matters. No treatment or exercise is one size fits all. 
Check out my IG page for the video and how to progress!

(February 8 2021)