Transverse Abdominis Bracing

Transverse Abdominis Bracing (Deep Core Brace)

Purpose: Activate the deep abdominal “corset” muscle to support the spine and pelvis.

Equipment: None.

How to do it:
1) Lie on your back with knees bent or sit tall.
2) Take a relaxed breath in.
3) As you exhale, gently draw the lower abdomen inward (think “tighten a belt one notch”) without tilting the pelvis or holding your breath.
4) Hold the gentle contraction while breathing normally, then relax.

What you should feel: A low, deep abdominal tension—not a hard crunch.

Dosage: 5 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Add marching (lift one foot a few inches) while maintaining the brace.
- Use the brace during functional tasks (standing, lifting light items) as instructed.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.