How to Brace Your Core PROPERLY & Keep Your Back/Spine SAFE During a Workout!

[@learnwithjahsun]

This is the ABSOLUTE BEST video on YT regarding breathing and bracing! I'm 52 and I've had two-double hernia surgeries (age 5, 46). Doc said I can not get another one so I haven't lifted in years. I want to do light lifting again but was unsure how to breathe properly to avoid injury - until today! Thank you so much for the detailed, quality demo. New Sub!

[@heydrrob]

👍🏻👊🏻 Share it with your friends!

[@MeoCulpa]

6:30 explains why I had such awful back spasms after breaking my back when I was 11. Validating. Thank you for all of this incredible information ☺️

[@DonD-tj7fy]

I don't get it. Could you please explain more @Dr. Rob how to embrace and hold the core. I breath out and then what? Do I keep the tension of the abs? Thx for answering

[@nadaal-mojadedi7311]

I still can't tell the difference between bracing and holding/tucking the tummy

[@Omer-gv2tp]

Same did you figured it out

[@terripaxton957]

I didn't understand it either

[@Torpax_]

Did you guys cough with hands on waist? Just hold the middle portion of the cough, don't let it go

[@henryreese7236]

me neither

[@videomaster8580]

Great videos doc. I don't understand why you don't have more views. No point in having six pack abs, if your back is in pain all the time. All so, so much conflicting information on youtube about "Do this exercise". And then you see another vid saying "Don't do it!" lol.

[@heydrrob]

Thanks so much! Share them as much as you can! 👊🏻🙏

[@catherinemurray2211]

I e fifteen broken disks hip and shoulders impinged ( bad accident ) the core brace is my weakness ❤

[@JosephMIacobucci]

I believe I am suffering from a facet injury, just like you mentioned. I really appreciate this video and would love to connect with you! Joseph

[@shivompandey7209]

Thanks for the videos doc , I'm 16 and was unsure about bracing especially while rowing and squatting, thanks a tonne!!!! Sharing ur vids w frnds 😁

[@heydrrob]

Thanks! And YES! Squeeze your glutes! You do NOT lose lordosis when you squeeze your glutes. You actually actually maintain lordosis when you squeeze your glutes. Great question!! 👍🏻💪🏻💪🏻

[@shivompandey7209]

I had a question doc , I read in a book , becoming a supple leopard by Kelly Starrett, he's a world famous trainer , the book says to squeeze the glutes , but I have noticed that when I squeeze my butts I lose lordosis , what do u say , should I squeeze the glutes....?

[@KayceeEnerva]

07:46

[@БорисКубуровић]

Hey dr Rob, How to zip up pelvic floor with kegel and bracing at the same time.I have anterior pelvic tilt and difficulties with fully exale through the nose in everyday life. Thank you in advance 🙏

[@MI-mx3rh]

How much of breath is required to for a proper brace? Also do I tension the abs before I breath in them or breath in then tension them?

[@mirceaandreighinea]

i've seen all your videos! great channel! thank you very much! i'll implement your thoughts, i really hope i'll get back to my heart passion, to cycling. best regards, Mircea

[@heydrrob]

Good luck!💪🏻

[@mirceaandreighinea]

@@heydrrob hope you will have time/energy for some videos about cervical disc herniation. i have two - here i have worst pain. (slowly i gave up coming back to cycling idea, i just hope to be functional again). best regards, Mircea

[@ASRmann]

Hey doc So to be clear. We want to be breathing INTO braced/contracted abdominals (and not simply ‘belly breathing’) therefore creating intra abdominal pressure?

[@heydrrob]

Yes!

[@ASRmann]

@@heydrrob thank you 🙏🏽 subbed!

[@majjamar]

What if we have pelvic organ prolaps, how to brace then?

[@videomaster8580]

Sorry to keep asking questions Doc. So when I do my plank, I brace/tense my abdominal muscles/related lower back muscles to create a support girdle for my lower spine. I take it, I should keep my spine long and aligned all the way from my heels to my head, with that brace at my core. Many thanks Doc. Just making sure to get it right. Ive given up sit ups because of pain, and don't want to create any more damage. Thanks for a great resource.

[@heydrrob]

No problem at all. Sounds like you’ve got it. Some gain extra stability with a Glute squeeze, that’s up to you. Now, make sure you can breath AND keep your brace simultaneously. This is the key to true stability! 👍🏻💪🏻

[@videomaster8580]

@@heydrrob You are a good man Dr Rob. Many thanks.

[@soheal3674]

another great and helpful video. Many people told me to just suck my belly button in

[@akanshasaxena2685]

Hello Doctor, your video has helped me a lot. I am 30 year old female and developed postural kyphosis due to overusing microscope. I am learning to brace my core. I think my problem is I cannot hold it for a longer period. I relax it within seconds.. any tips for that. Thanks

[@Sieteeight]

What’s your opinion on the vacuum Dr Rob Jones?

[@michellerosas9889]

So, I'm bracing my stomach like I'm getting ready to take a punch from an enemy lol? I think that's what he means. I do feel stronger bracing this way vs just simply sucking in my stomach!

[@chrisalex1440]

Hey doc is there anyway I could get your email I have a couple questions for you. I'm 23 it's been about 3-1/2 months after getting diagnosed with spondylolysis and just wanna make sure I don't aggrevate it or refracture and or make it slip forward there's not alot of straightforward answers

[@heydrrob]

Watch my videos on understanding spondylolysis/listhesis and extension intolerance. All the information you will need is there.

[@chrisalex1440]

@@heydrrob I watched them all a couple times. My main concern is that I wanna get back to squats deadlifts and bent over rows and heavy farmers carries. My nurse practioner told me that a 200 lb squat would be pushing my luck. Is the situation as long as I have good bracing and stay in proper lordosis that I'm fine to move whatever weight or is spinal compression also going to aggregate my condition ?

[@heydrrob]

@@chrisalex1440 hard to say exactly. But yes, keep lordosis, brace and have really good hip mobility amd you’ll be on your way. Watch my Instagram content on Hip Mobility.

[@videomaster8580]

So should I suck my stomach in when I plank? I am confused lol? thanks!

[@heydrrob]

NOOOOO!!!!!! 😱😱🤣😆

[@videomaster8580]

@@heydrrob Understood! ;o)

[@zzc8505]

Kind of feel bad for the balloon. It must have sensed what would happen and tried to escape. Poor thing.

[@se56789]

This guy confused