Supine Core Bracing (B)

SUPINE CORE BRACING   This is the practice of activating muscles surrounding the trunk in order to protect the spine, safely transfer power between upper and lower body, and stand ground against contact.

1. From supine position (lying on back), bend knees, feet flat on the floor. Extend arms straight above chest and even with shoulders.
2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back. Be sure to use core muscles, not leg muscles. Your hamstrings should be completely relaxed; if not, you are not engaging  muscles properly. 
3. Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine. Hold 10 to 30 seconds. Once Supine Core Bracing is mastered, athletes are ready to progress to advanced variations (below).

Supine Core Bracing Variations – Follow Notes and Cues for Supine Core Bracing (above) while adding the variations (below).

1. Supine Core Bracing
2. Supine Core Bracing with Arms Extended Toward Floor
3. Supine Core Bracing with One Leg Up (hold 10-15 seconds each side)
4. Supine Core Bracing with One Leg Up and Arms Extended Toward Floor
5. Band Resisted Supine Core Bracing
6. Partner Resisted Supine Core Bracing