As seen in the clip above, the key here is intelligent and intentional movement.  When it comes to proper movement; when it comes to maximizing our chances and maintaining pain free and efficient movement patterns as we navigate each day; what may seem like too many details for a seemingly simple movement are key to understand and execute as second nature.

As with anything, the details can seem overwhelming at first, but the more you practice it and understand what and why you are doing what you are doing, the easier it becomes and the more practically implemented into your life throughout the day it becomes.  The brace is key for all other movement and needs to be there before progression to any movement can take place.  The more you do it, the easier it becomes. The more you do it, the more it becomes your default prior to and during movement.  Without it we are exposed to overload, failure, and bothersome, unnecessary injuries.  It’s why you may see a person who deadlifts twice their body weight, throw their back out while bending down at the sink.

Components of the bracing sequence:

Activating the glutes:

As for this exercise, once the brace is attained (especially the engaged glutes), you have a sturdy base to stand on and can maintain for longer.  Walking and running are series of single leg balances, so it would behoove us to master this technique.  Closing the eyes, looking around the room, turning the head from side to side or nodding up and down can all be added in order to step up the difficulty and enhance balance and stabilization in positions that mimic more of the endless numbers of variables we encounter when moving in the real world.

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