Скачать или смотреть Instant Core Stability | Stop Throwing Out Your Back

There are 3 things, that if you do them in the correct sequence, they will drastically enhance your stability. You’ll naturally be in the best posture with the most protection around your spine for doing things like bending, carrying, or moving things that might normally “tweak” or “throw out your back”

This has nothing to do with ripped abbs, which actually don’t have much to do with protecting your spine. It also doesn’t have anything to do with how long you can hold a plank, which again doesn’t correlate to a healthier or more protected spine.

The three steps are to
1. Put your pelvis in a position that reduces the forces on your low back muscles.
2. Decompress your spine with a deep breath.
3. Protect your spine by bracing all your ab muscles.



Practice a posterior pelvic tilt- This puts your pelvis in a position where you’ll be ready to fully engage your abs. An anterior pelvic tilt or rib flare puts you in a position where you’ll grip too much with your lower back, and you won’t have efficient amount of abdominal muscle activation. It also jams the small joints.

Deep breath in to create intra-abdominal pressure- The diaphragm puts pressure into your abdomen, which then puts pressure in the direction toward the front of your spine. Don’t breathe up into the shoulders; instead, breathe down into your sides below your ribs. Practice this a few times.

Brace- Tightening your stomach muscles. Some examples are to tighten as if someone were about to punch your stomach. Or quick, fast breath out. Don’t hunch over; you want to be somewhat upright in your mid back and shoulders. Press into your side stomach muscles.

Now, put it all together. In this order
Posterior pelvic tilt
Deep breath in
Brace

This is instant core stability