{"id":8727,"date":"2026-08-06T14:08:28","date_gmt":"2026-08-06T14:08:28","guid":{"rendered":"https:\/\/relocationtimess.com\/?p=8727"},"modified":"2026-08-06T14:08:28","modified_gmt":"2026-08-06T14:08:28","slug":"why-engaging-your-core-isnt-always-the-answer","status":"publish","type":"post","link":"https:\/\/relocationtimess.com\/?p=8727","title":{"rendered":"Why engaging your core isn\u2019t always the answer"},"content":{"rendered":"
\n
\n

\n Dana Santas, known as the \u201cMobility Maker,\u201d is a certified strength and conditioning specialist and mind-body coach in professional sports. She is also the author of \u201cPractical Solutions for Back Pain Relief.\u201d\n<\/p>

Read more Trump officials say they\u2019re strengthening Head Start with proposed rule. Critics say they\u2019ll gut it<\/a><\/p>\n

\n If you\u2019ve spent any time in a gym, you\u2019ve probably heard the cue: Brace your core.\n <\/p>\n

\n The intention behind that advice is sound. Your core needs to stabilize your spine during movement and lifting. But when bracing becomes your default \u2014 forcefully tightening your abs during every exercise and throughout the day in pursuit of better posture or aesthetics \u2014 the strategy can backfire.\n <\/p>\n

\n Instead of building greater strength or resilience, excessive core tension limits mobility, restricts breathing and triggers your nervous system\u2019s stress response.\n <\/p>\n

\n After more than two decades of working in professional sports, I can tell you that the strongest, most durable athletes aren\u2019t the ones holding the most tension. They\u2019re the ones with dynamic core stability that adapts to changing demands without restricting breathing or mobility.\n <\/p>\n

\n Do you want to build a strong, stable core that provides responsive support without creating restrictive stiffness? Below, I explain how to avoid excessive bracing and train functional core strength.\n <\/p>\n

\n Understanding core stability vs. rigidity\n<\/h2>\n

\n Your core is not just your abs. Think of it as a 360-degree system that includes your abdominal wall, lower and mid-back muscles, diaphragm, and pelvic floor. These muscles work together to provide the foundation for transferring force through your body while also supporting your spine, pelvis and rib cage.\n <\/p>\n

\n True core stability is dynamic, increasing support as demand rises and easing as demand abates. The muscles of your trunk are designed to work together to adjust tension so that your rib cage can move with your breath while your body bends, extends and rotates as needed.\n <\/p>\n

\n To be clear, bracing itself is not the problem. It\u2019s useful when a task demands greater spinal stiffness, such as during a heavy lift. Issues arise when maximal core engagement becomes your default.\n <\/p>\n

\n When you continually over-brace, you replace your core\u2019s responsive control with rigidity. Gripping your abs at maximum effort regardless of the task can make your torso feel like an immobile block. Every step, reach and rotation then must work against a rigid core, which can lead to chronic stiffness and pain, regardless of how much you stretch.\n <\/p>\n

\n How excessive tension interferes with breathing\n<\/h2>\n

\n Breathing mechanics and core stability are interdependent. In addition to the diaphragm\u2019s role in respiration, it serves as a stabilizing postural muscle that works in concert with the other muscles of the core system. When your diaphragm contracts during breathing, the pelvic floor relaxes and vice versa. Your diaphragm and abdominal wall work together to manage pressure inside your abdomen, contributing to spinal support and force transfer.\n <\/p>\n

\n Emerging research shows that the diaphragm\u2019s ability to act as a respiratory muscle is inhibited during active bracing for spinal stability. A small 2023 study of 31 healthy adults illustrates that respiratory trade-off: Abdominal bracing during a lifting task reduced lung volume despite increased diaphragm movement. Again, this finding doesn\u2019t mean that you shouldn\u2019t brace when lifting heavy loads. You should. But it\u2019s important to understand that a strategy intended for your heaviest lifts can become detrimentally restrictive when used all the time.\n <\/p>\n

\n Chronic excessive bracing leads to shallow breathing and breath-holding, which reinforces sympathetic arousal \u2014 your fight-or-flight response \u2014 and increases muscle tension. That added tension can further restrict breathing, creating a self-perpetuating cycle.\n <\/p>

Read more Supersonic flight is making a comeback decades after the Concorde. But one big hurdle remains<\/a><\/p>\n

\n
\n\n Related VIDEO\n <\/span>\n<\/header>\n
\n
\n
\n
\n\n
\n
\"dana<\/figure>\n<\/figure>\n\n<\/div>\n
\n
\n
\n
\n<\/div>\n
CNN<\/figcaption>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
\n

\nThis 90-second deep breathing exercise will help relieve stress<\/span>\n<\/p>\n<\/div>\n<\/section>\n<\/div>\n

\n Finding stability without stiffness in daily life\n<\/h2>\n

\n Rather than trying to hold in your stomach constantly and squeeze your abs harder, try to match your muscular engagement to the task. For instance, carrying groceries demands strength and stability but less rigid activation than a heavy dead lift would. Mopping the floor, raking leaves and shoveling snow all require dynamic stability that supports rotational movement.\n <\/p>\n

\n Use these cues to recalibrate your core stability during daily activities:\n <\/p>\n

\n