Mastering Bracing & Neutral Spine: How to Move Stronger and Safer Every Day
- Ashleigh Hill
- Jun 21
- 2 min read
Have you ever been told to “brace your core” or “keep a neutral spine” but weren’t sure what that actually meant? Inspired by the work of Dr. Kelly Starrett, this post breaks down how bracing and joint positioning (especially external rotation of the hips and shoulders) can protect your body, improve strength, and help good movement become your daily habit.
What Is Bracing + Neutral Spine?
✅ Bracing means creating internal stability by engaging your core — not by clenching as hard as you can, but by setting gentle tension that supports your spine.
✅ Neutral spine means maintaining the natural curves of your back:
A slight inward curve at the lower back
A slight outward curve at the upper back
👉 Not over-arched. Not flattened.
Together, bracing and neutral spine give you a strong, safe foundation for movement — whether you’re picking up a child, lifting in the gym, or standing at your desk.
How to Brace Effectively
Dr. Starrett teaches a simple, powerful sequence:
1️⃣ Set your posture — stand tall, feet under hips, neutral spine.
2️⃣ Slightly tense the glutes — this helps lock in hip stability and protects the lower back.
3️⃣ Breathe in through the diaphragm — fill the belly, ribs, and lower chest.
4️⃣ As you breathe out, tighten the belly muscles gently — like preparing to take a soft punch, firm but not rigid.
External Rotation — The Secret Weapon
Dr. Starrett also emphasises creating external torque at key joints to further protect the body:
✅ Hips: Imagine screwing your feet into the floor, creating outward rotational force. This fires up the glutes and stabilises the pelvis.
✅ Shoulders: Imagine screwing your hands into the floor or bar, creating outward torque that protects the shoulder joint and engages key stabilisers.
The Benefits of Making This Your Norm
👉 Reduces injury risk
👉 Builds strength with safer movement
👉 Improves posture and body awareness
👉 Helps daily tasks feel easier and stronger
When bracing, neutral spine, and external rotation become second nature, you move better and feel stronger every day.
How to Practice
Start by standing tall, setting your neutral spine, slight glute tension, diaphragmatic breath, and gentle brace.
Add external rotation at hips and shoulders during exercises and daily tasks.
Repeat regularly until it becomes habit.
Final Thoughts
Understanding and practicing bracing, neutral spine, and joint positioning is a small change that makes a big difference. If you’d like support integrating these principles into your daily life, book a session today — I’ll guide you through it.
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