Stable Core = Stable Pelvis | How to activate your weak core

One of the most effective tools I found to help me “re-stabilize” my hypertonic pelvic floor was learning proper core bracing. This is a challenging concept to explain, even in person, as proper core bracing incorporates the coordination and engagement of several muscle groups (specifically, diaphragm, the front and rear obliques, Transverse Abdominis, and the Rectus Abdominis!). During proper core bracing, some muscles will expand, others contract. Once this is done correctly, this bracing position should be held to create IAP (Intra-Abdominal Pressure), all while still being able to breathe. So you can imagine my challenge to attempt to put this in writing! I'll include some videos as well.

Step 1: 360 DEGREE DIAPHRAGMATIC EXPANSION

Before we can get to core bracing, you'll need to ensure you know how to breathe and expand diaphragmatically. While diaphragmatic breathing isn't absolutely necessary during core bracing (as you CAN hold your breath while doing it), we all have to breathe eventually, and the fundamental first step in creating IAP is expanding the diaphragm and lower abdominals. This is best done through diaphragmatic breathing.

Imagine you have a large rubber band around your torso, just above your belly button. You are going to draw a breath into this area. Note: You are not “pushing the belly out” in a “let-me-show-you-my-inflated-beer-belly” kind of way. Full beer-belly IS expansion, but it involves relaxing the front muscles only (TVA/RA), which we will get to in a moment. You want to expand the core ALL THE WAY AROUND (front and back of your torso). Your ribcage should EXPAND here. There are a few methods to ensure you are doing this correctly, but here are two:

1.) Band up!

You place an exercise band around your torso, just above your belly button and take in a diaphragmatic breath, expanding your rib cage as you breath. You should feel your torso expanding INTO the band all the way around, very slight in the back, and more expansion in the front (but pay attention to the sensation). If you don't have a band, try using a belt!

2.) The Sandwich Drill:

This is my favorite method! Place your hands on your obliques, just above your hips, as if you are holding a giant sandwich (thumb on back obliques, fingers on front ones). Now take in a diaphragmatic breath. You should feel your obliques expand in the front and slightly in the back. This is the correct way! If you are doing it wrong (the “beer belly” relaxation/expansion), you won't feel anything!

SQUAT UNIVERSITY SHORT DEMONSTRATION: https://youtube.com/shorts/BOiicSMZTwQ?si=o6zuRe8tlTY-4uWE

Step 2: CORE BRACING – LOCK IT DOWN!

Once you have properly learned to expand your core muscles, you are going to engage your abs (aka, your TVA/RA). Have you ever been sucker-punched in the gut? If so, you probably intuitively learned how to brace for it the next time. Imagine that bully from high school who always liked to sucker-punch people in the hallway showed up at your house. You know what's coming as he approaches to shake your hand, but this time, you are prepared. You engage your ab muscles, secretly showing off that hidden six-pack under your shirt. It's that simple.

Step 3: PUT THE TWO TOGETHER – CREATING IAP (Intra Abdominal Pressure)

The final step to learning proper core bracing is simply to combine steps one and two, and then add a little more diaphragmatic expansion INTO the already braced core. Yes, even with a locked-down TVA/RA, you can add little more expansion into your locked-down core, as you maintain core engagement. Expanding out while bracing for a "punch". Imagine you are adding just a little more air into an already inflated balloon inside your core, then squeeze down on that ballon to make it push against your insides.

Here is another short, helpful video explaining IAP (1:43) https://youtu.be/57HddHyg5hA?si=XGVFU64sryo7rWkE

THE IMPORTANCE OF A STRONG SUPPORTED CORE

Having a weak core means other muscles will overcompensate (namely, your pelvis). Overcompensating muscles will get tight. Tight muscles are easier to overexert, and tight, overexerted muscles can strain, causing damage not only to the muscles but also to the tendons and ligaments (micro or even macro-tears). What happens when tight muscles are injured... subconscious bracing happens. That's why when you tweak a small area of your back, a larger area gets super tight!

Essentially, not having a strong, supported core means you are prone to disc, nerve, ligament, tendon, and muscular injuries. Injuries cause inflammation, inflammation leads to compression of nerves, which makes the brain send “guarding instructions”. Quite often, sufferers of PFD have multiple micro-injuries that lead to “guarding” signals to supporting muscles (Psoas, Levator Ani, Cremaster, etc.).

Said differently, the pelvis is a master compensator. If there is any imbalance in any of the main core muscles (TVA, RA, Glutes, Thighs, Hamstrings, etc.), the pelvis will go on lockdown, and this locked-down state creates unhappy nerves and organ dysfunction.

WHY IAP?

Simply put, for those dealing with musculoskeletal-driven PFD, it is crucial to develop their core. The problem is, one cannot develop their core until they learn how to properly support it. Failing to support the core when beginning ANY new movements is likely to lead to even more dysfunction. This is likely one of the reasons why so many people say, “When I went to the gym and started (fill in the blank exercise), my symptoms got WORSE”.

Here is a longer video from Squat University (11:03) demonstrating proper core bracing/

Note, you don't have to get under a huge barbell to perform IAP.

https://youtu.be/TRmayQcweUc?si=dhPOxt6tS-gMZtnM

When to create IAP: (or basically lightly brace your core)

-As a routine practice during the day (without exercise) just to learn how to do it properly.

-When doing any exercise-based movement (even standing doing bicep curls).

-Any time you bend down to pick something up.

-Any time you go to sit.

-Any time you go to get up out of a chair, bed, or from the ground.

-Any time you go to grab something off a shelf.

-Any time you lean forward to place something.

-Getting into your car.

-Giving your friend a high five.

-When opening a storefront door.

-Throwing a ball.

-Catching a ball.

Hope this helps!