To brace or not to brace?
To brace or not to brace?
Not all bracing strategies are created equal. Pulling a 1-RM deadlift? Sprinting? Doing lateral raises? Like most things, bracing strategies should fit the the task at hand. Just like you don't need to drive with your foot smashed on the gas all the time, nor do you have to employ a maximal brace 24/7. Doing so might be necessary in the Indy 500, but probably not in a school zone when kids are out.
📝 Here's when (and when not) to brace:
⏩ When to brace: when you want to stay "locked in." When performing heavy lifts or preparing for impact, the worst thing you can do is rotate, side bend, and get all loose. In those cases, bracing to create intra-abdominal pressure locks things into place, increases trunk stiffness and spinal rigidity, protects the spine from buckling, increases the amount of weight you can lift, and enhances joint stability/centration.
⏩ When not to “brace” (in the traditional sense): when athleticism and/or feel is the goal. During athletic movement and feel-based work, resisting unwanted movement is good, but resisting ALL movement is bad. The problem with maximally bracing in these cases is that it makes it basically impossible to breathe normally or move fluidly, which is hardly ideal. In altering your breathing mechanics and inhibiting your torso and limbs from moving freely, you wind up stuck into a fixed position which impedes elasticity, robs movement variability and fluidity, and costs a ton of energy.
👉🏻 The same goes for feel-based exercises and routine activities. Lateral raises? Probably better to relax the grip and focus on a strong mind-muscle connection. Bending over to tie your shoes? No need for the valsalva maneuver; you'll survive.
🤙🏻 Different scenarios = different strategies
✅ The good news is that most bracing strategies take place unconsciously once you get the hang of it. The key is to reinforce it when it's controllable, become aware of what strategies should be taken and when, and gain unconscious competence thereafter.
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