Power B.R.A.C.E.: Butt, Rotate, Abs, Chin, Elbows, shoulders back and down.
Learning to brace is one of the most important things you can do. This bracing sequence creates stability for your spine and organizes your entire body into the strongest, most stable position in order to generate safe, efficient power and avoid injury or nagging pain in your back, neck, knees, and shoulders.
Points of Performance:
The 3 Point Rule helps identify the ideal neutral spine position and is used to practice maintaining neutral as you move, minimizing any unwanted flexion or extension in your spine.
Power Brace sets these points to neutral. Practice hip hinging and squatting keeping the distance between the 3 points the same. If the distances remain the same while you move this indicates you are maintaining a neutral spine. If the distance between any of these points increases, you are extending your spine, and is a 3 Point Fault. If the distance between any of these points decreases, you are rounding your spine, and is a 3 Point Fault. The 3-point rule applies to any braced posture and is important to practice for a healthy back and neck.
First B.R.A.C.E. then move:
B, squeeze your BUTT
R, ROTATE your hips
A, engage your ABS
C, tuck your CHIN
E, ELBOWS in, shoulders back and down