Exercises for the Shoulder to Hand - Release Your Kinetic Chain. Dr. Brian James Abelson DC.

has shown that the action of pulling in your TVA actually de-activates your paraspinal muscles causing increased instability by creating or reinforcing abnormal neuromuscular patterns.

      Basically, bracing is the process of gently pushing out while contracting all of your abdominal muscles.

      This process also forces your paraspinal muscles to tighten at the same time.

      The process of bracing creates a belt or corset around the core of your body which gives you a base of stabilization. This base of stability allows you to direct energy from your core to your extremities.

How to Brace your Core!

      Bracing is accomplished by gently pushing out your abdominal wall while tightening your back at the same time. This is actually quite a simple procedure once you get used to it. When bracing is is done correctly, you will almost immediately feel like you have a stronger core.

      Another way to quickly learn how to brace is by using a hula-hoop.