Trunk and Pelvic Stabilization Program
The trunk and pelvic stabilization program is a unique series of exercises designed to improve balance, coordination, strength, and endurance of the trunk and pelvic muscles. The program is specifically for baseball players of all ages and skill levels.
This program was developed by the Professional Baseball Athletic Trainers Society.
The program begins by tightening the abdominal muscles ( specifically the internal and external obliques) to produce a neutral pain free spine position. Imagine gently pushing your belly button towards your spine to find the neutral position. While holding the neutral position, the trunk muscles tighten, the pelvis tilts and the curvature in the low back decreases. This position results in decreased pressure in the spine. The spine must be kept in this neutral position during all exercises. This is very difficult but extremely important.
After finding the neutral position, a series of exercises then follows which trains the body to move the arms and legs while maintaining the neutral position and therefore protecting the spine from injury. This program, if done 3 to 5 times per week, has proven to be successful in improving performance, preventing injuries, maintaining proper spine mechanics and prolonging careers in professional baseball players.
To begin the program one should start with the beginner trunk. Do 3 to 5 sessions of this program with no problems and then advance to the next level (Intermediate). Do 7 to 10 sessions of the intermediate trunk program. If the program can be done with ease then move to the next level (Advanced). If the program cannot be done with ease then stay at this level.
Do 7 to 10 sessions of the advanced trunk program. If the program can be done with ease then add 1 exercise per session from the physio-ball or med-ball program. Continue this progression until you have a total of 5 exercises from the physio-ball or med-bal program combined with the advanced trunk program.
- Beginning Position
- Feet on wall or ground
- Lateral abdominal muscles tightened
- Neutral pain free position obtained
- (Draw In Maneuver)(Pelvic Tilt)
- **This position must be maintained with all exercises
Disclaimer:
The exercise program described in this manual may not be appropriate
for everyone. All individuals should consult their physician regarding
the advisability of undertaking the activities suggested in this
program. The Professional Baseball Athletic Trainers Society is neither
responsible, nor liable for any harm or injury resulting from this
program or the use of the exercises or exercise devices described
herein.
Copyright Professional Baseball Athletic Trainers Society (PBATS) 2003. Copyright law protects this manual. It is intended for private use only, and all other rights are expressly reserved. Any unauthorized reproduction, distribution, or exhibition is prohibited without written consent from the Professional Baseball Athletic Trainers Society. ALL RIGHTS RESERVED