Trunk Stabilization Concepts and Exercises
by Michael A. Hartle, D.C., D.A.C.B.N., C.C.N., C.C.S.P., C.S.C.S., E.M.T.


Part Six of Six

	   

Balance/Proprioception

   Single-Leg Standing

      Progression:	Shoes - Bare Feet - Unstable Apparatus 

         (i.e. Airex pad, wobble board, sand, etc.)

         Eyes Open - Eyes Closed

         Arms Static => Arms Dynamic => Arms Dynamic Weighted

      Up to 1 minute per leg

   Wobble Board

      Front - Back; Side - Side; All Over Balance

         Can be done for sets/reps (2-3 sets x 10-20 reps) 

		 or for time limit (10 sec to 1 minute)



Bench Press

   Ball Push-ups

      Tempo:        1-1-1

         Sets/Reps: 2-3 Sets x 5-15 reps

   Forward Ball Roll

      Tempo:        3-3-3

      Sets/Reps:    2-3 sets x 10-12 reps

   Rotator Cuff Exercises

      Shoulder Horn

         Tempo:     2-0-2

         Sets/Reps: 2 sets x 15-20 reps

      Side Lying Lateral Raises

         Tempo:     2-2-2

         Sets/Reps: 2-3 sets x 10-15 reps



Squat/Deadlift/Trunk

   Supine Lateral Ball Roll

      Tempo:        1-0-1

      Sets/Repetitions: 2-3 sets x 6-8 reps

   Bridging - Floor => Ball

      Tempo:         Hold for 5 seconds, rest for 10 seconds, 

	  eventually moving to hold for 10 sec., resting for 5 sec.

      Sets/Reps:     2 sets x 10-12 reps

   TVA (Transverse Abdominis)

      4 Point TVA

         Tempo:     Hold for 5 seconds, rest for 10 seconds, 

		 eventually moving to hold for 10 sec., resting for 5 sec.

         Sets/Reps: 2 sets x 10-12 reps 



		Sample TVA Training

       Week Exercise  Rest    Intensity   Reps   Tempo   Sets	

        1	4 Point   1:00                10     10/10   1-4	

        2	BP Cuff   1:00    - 10 mm Hg  10     10/10   2-4	

        3	BP Cuff   45 sec. - 10 mm Hg  10     10/5    2-4	

        4	BP Cuff   30 sec. - 10 mm Hg  2-4    =/> 100 s.  

		

		CRAC Deadlift

            Tempo:        3-1-3

            Sets/Reps:    2-3 sets x 6-8 reps

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