The Abdominal Brace is a key movement pattern for anyone who wants to protect their spine, lift safely, and improve core strength. By learning how to brace correctly, you create intra-abdominal pressure that stabilizes the lumbar spine during activities such as lifting, bending, or athletic movements. This skill is one of the first things we teach patients dealing with low back pain or anyone looking to improve performance in the gym. For a complete guide on back pain prevention, visit the Mayo Clinic’s resource.
In this video, Dr. Ryley Perryman from Life in Motion Chiropractic demonstrates the abdominal brace and explains why it is crucial for proper lifting technique. This exercise is not about “sucking in” your stomach, but rather expanding the core in all directions to create a strong, stable cylinder that supports your spine.
How to Perform Abdominal Brace:
Step 1: Stand tall with feet shoulder-width apart and spine in a neutral position.
Step 2: Imagine someone is about to punch you in the stomach. Gently tighten the core muscles to brace for impact.
Step 3: Inhale deeply, expanding the abdomen outward and to the sides, creating circumferential pressure.
Step 4: Maintain this brace while continuing to breathe normally. You should be able to keep the tension without losing your breath pattern.
Step 5: Hold the brace for several seconds, then relax and repeat for 5–10 reps.
This technique is beneficial before lifting objects, performing deadlifts or squats, or even bending to pick something up at home. Practicing abdominal bracing daily helps develop muscle memory, making it automatic during real-world movements. For more information on core stability, see the Cleveland Clinic’s core strength training guide.
Benefits of Abdominal Bracing
- Protects the lower back by stabilizing the spine
- Improves posture and body mechanics
- Prepares the body for safe lifting and athletic performance
- Reduces the risk of lumbar disc and ligament injuries
- Can be practiced anytime — no equipment required
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near Five Mile and Inkster Road. We teach abdominal bracing as part of our chiropractic care and rehab programs to help patients from Livonia, Redford, Farmington Hills, and surrounding areas move safely and stay injury-free.
Schedule your appointment today to discover how to incorporate abdominal bracing and core stability training into your daily routine.
