Trunk

Stabilization
Duane D. H. Pitt MD
Orthopaedic Spine Surgeon
Desert Institute for Spine Disorders, PC
8573 E. Princess Drive, Suite #221
Scottsdale, AZ 85255
(480) 656-4048 office

Trunk Stabilization

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Table of Content
Introduction---------------------------------------------------3
Summary------------------------------------------------------6
Neutral Position----------------------------------------------7
Dead Bug------------------------------------------------------7
Partial Sit-Ups------------------------------------------------9
Bridging------------------------------------------------------10
Prone Exercises---------------------------------------------11
Prone Ball----------------------------------------------------13
Quadruped Exercises---------------------------------------15
Wall Slides---------------------------------------------------16
Supine Green Ball-------------------------------------------17
Aerobic Conditioning---------------------------------------18
Weight Training---------------------------------------------19

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Trunk Stabilization Program

This trunk stabilization program is an old program, and has been in existence for many
years, but was revamped by Dr. Robert G. Watkins many years ago, and has been divided
into five levels of eight categories. This program has been utilized safely and
successfully without problems for all patients with cervical, thoracic, and lumbar spine
issues regardless of their age or physical condition. Conservative management for the
spine includes anti-inflammatory, muscle relaxants, injections, chiropractic, and physical
therapy. Many including myself have found this program to be the best modality
available today for the treatment of most spinal disorders, and many patients who
aggressively implement this modality are able to avoid surgical management for their
problem.
This program is intended to progress the patient through a gradual exercise program from
a neutral pain free position for the spine, to a very safe and controlled level 5 advanced
exercise program. The advanced exercise is conducted in a somewhat precarious
position, requiring balance and coordination. Balance and coordination (proprioception)
is the key to a healthy spine free from pain, but not intended to cure the underlying
disease. The most common condition of the adult spine being arthritis is controlled using
this modality.
The therapists objective is to take the patient through a systematic and graduated
exercise program in a neutral pain free position, and teach the patient how to perform the
exercises and transition them to a home exercise program that should be done three times
per week. Often one category will advance faster than others, but the overall goal is to
progress the patient, athlete, or worker through a level that is appropriate to safely return
them to their activity. Determining which level the patient must complete prior to
returning to their recreation, sport, or work is customized based on the activity. Other
exercise modalities must be cleared by me prior to there incorporation. Many of the other
exercise programs are an excellent adjunct to the trunk stabilization program. It is ok for
the therapist to advance a patient through one area and not another due to the patient
response. Each area is advanced with the use of weights or difficulty with the goal of
advancing the patient eventually through all 5 levels if possible, and exercises.
The sit ups are done with the feet on the floor or partially extended, the back in the
neutral pain free position, and the arms clasped across the chest. The head, shoulders,
and upper back are then elevated, followed by a slight pause followed by return to the
neutral position. The exercise is then progressively increased; adding weights to the chest
and then finally with arms extended forward. There is a minimal amount of back motion
in this exercise. There is no need to perform a full military style sit up. Having the legs
extended merely increases hip flexor strength, as well as hooking the feet increases hip
extensor strength.
The bridging exercises are done by lifting the pelvis off the floor, but maintaining the
neutral, pain free position. The lifting is done with the legs. The back is not arched into a
hyper extended position. Holding this bridged position helps isolate trunk musculature in
a different fashion than the dead bug exercises. Pain with this maneuver is often produced

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by too much hyperextension in the lumbar spine and not properly using the gluteal
muscles to stabilize the pelvis and back. This is progressed through a one-leg bridge on
the ball and weights may be added to trunk and extended legs.
In patients with hyperextension pain, the prone exercises are begun with a cushion under
the stomach to allow a little less hyperextension. Again, the idea is holding the back in a
neutral pain free position. Alternate the arm and leg extensions will require good trunk
control to prevent painful hyperextension.
Balancing on the ball to get a feel for movement begins the ball exercises. Some people
have much more agility and ability to control their trunk on the ball than others. The leg
press is the easiest way of improving balance on the ball. As these exercises progress
through the ball exercises, it is easy to see that not only is strength improved, but
proprioception (subconscious trunk control and special body position) is also improved
and optimized. It is this proprioception that protects the spine from further injury during
sports or activities of daily living.
The wall slide exercises can begin with a gentle flexion of the knees and with no real
lower extremity or back strain. This exercise is easy and can be initiated in the immediate
postoperative period. This exercise will strengthen the quadriceps muscle, which is
important for those patients, whose jobs or activities require use of their legs for running,
bending or lifting. Patients with weak quadriceps muscles will lock their knees and bend
at the waist, which will do more to further aggravate the already painful spine. The wall
slide progresses through a full 90 degrees at the hips and knees, with progressive longer
periods of holding. The addition of weights and extended arms will appropriately
increase the difficulty of the maneuver.
The transition from the initial stage of identifying neutral position and maintaining that
neutral pain free position is important, while proceeding through a series of unsupported
arm and leg motion exercises. This will eventually progress from increasing weights on
the arms and legs, increasing the time unsupported, and finally to unsupported bilateral
lower extremities when both legs and arms are off the ground. This last stage can be a
very difficult procedure to perform while maintaining lumbar spine support. Achieving
this will increase muscle tone and performance, and reduce back pain when performed
correctly.
Partial sit-ups are begun with hands on chest. This program will eventually progress the
individual through weights on the chest followed by unsupported weights over-head and
behind the head. The frequency and duration of the exercises will increase as one
progresses through the program, thus adding to trunk stabilization, strength, and
endurance.
The quadruped begins with the patient on their hands and knees. This is an initially
difficult position to learn to maintain a neutral pain free position, and will take effort on
the part of the individual with back pain. It is an unfortunately, common position for
back pain patients to relax their trunk muscles. The patient must learn to hold the back in
a neutral pain free position while performing this task. This is done with the trunk
musculature tight while slowly lifting one arm, then one leg, then alternate arms and legs
with increasing weights on the arms and legs. The final stage of this program is
performed with a long flat blunt object (body blade) balanced across the back, while

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performing the above quadruped exercises. The objective is to not allow the blade to
move in either direction while still maintaining good, tight trunk control.
The ball exercises begin with just balancing on the ball, while trying to get a feel for the
appropriate amount of proprioceptive input to maintain good balance. Proprioception is
the brains ability to finely control subconsciously balance and coordination. Without this
function, we would constantly sprain or ankles or throw out our backs. Regaining normal
proprioception is the reason why this program works to balance and strengthen the spine
to reduce pain. There are a number of ball exercises that will help to finely tune and
coordinate the muscles that help to support the spine. The leg press begins with just a
simple balancing exercise, rolling on the ball, and maintaining a normal pain free neutral
position. Once this is achieved, one should be able to do short sit-ups while on the ball,
followed by resistive use of pulleys and a baton controlled by the therapist to improve
your proprioception while on the ball. The therapist will pull you using the baton through
different directions while you maintain balance on the ball.
The key to good aerobic exercise is diversification. That is someone who wants to run
and jog and perform only one specific exercise too often, that produces a tendonitis or
strain because of repetitive activity involving one muscle/tendon group. An example of
diversification is walk on land and in water. Walking in water is a very common exercise.
Allowing patients to walk in the pool as soon as three weeks post-op, in some situations,
provides an unweighted environment and gentle resistance to motion. A poor swimmer,
flailing in the water is hardly good exercise for the back, where as a good swimmer, or
someone willing to take lessons and learn how to swim properly, can obtain an enormous
amount of benefit in conditioning the muscles around the spine. There are a number of
other exercise routines and equipment that is often very helpful in augmenting your
aerobic program. These include bicycling, running, stair steppers or versiclimbers, etc.
Good running technique is as critical as any sports activity in producing good aerobic
running technique that gives you aerobic exercise. Skipping rope is an excellent
technique for trunk strength. The slight bent forward flexion posture, locking the back in
a neutral position, maintaining trunk control while producing this aerobic exercise can
produce very tight trunk control while getting aerobic conditioning. To improve the
workout of the abdominals and the quads, all one would have to do it work up to
shortening the rope.
The original three-stage scale used by Art White, M.D. and Jeff Saal, M.D. has been
modified into a 5-stage program that is better adapted, we feel, to more intensely
condition and stabilize the higher end athlete. This program and the scale are used to
benchmark the progress of all patients and athletes. For the professional athlete, they will
not be released to practice until they are able to perform a level 3 trunk stabilization
exercise program. Once they are able to complete across the board level 5 trunk
stabilization, they are cleared to return to full competition. This is obviously modified for
other patients, and works very well for the elderly as well as the recreational athlete.
I have provided a chart noted below that summarizes the program.

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Level 1-5 Trunk Stabilization Program Summary

Level

Dead Bug

Sit-Ups

Bridging

Prone

Quadruped

Wall Slide

Ball

Aerobic

(page 7)

(page 9)

(page 10)

(page 11)

(page 15)

(page 16)

(page 17)

(page 18)

Supported
Arms over
head. 2
min
Marching

Forward
(Fd)
Hands
on
Chest.
1x10
(set x
reps)

Slow reps
double(dbl)
legs 2x10

Gluteal
squeeze alt
arm or leg
lifts 1x10

Arms or
legs hold.
1x10

Less than
90deg 1x10

Balance on
ball w/ leg
press

Walking land
or water 30min

Unsupport
ed arms
over
head/one
leg
extended.
3 min

Fd
Hands
on chest
3x10

Level 1 w/
wts on hips
2x20

Alt
arms/legs
lift 2x10
hold

Arms/Legs
Hold. 2x10

90deg and
hold 20sec
x10 reps

Leg press w/
arms over
head, Situps fwd No
hold

Running,
swimming
laps, Nordic
Track,
Versiclimor,
Stair Steper,
Skip Rope,
etc.10min

Unsupp
arms &
alternate
single leg
with
weights. 7
min

Fd-3x10
Rt-3x10
Lt-3x10

Single leg
3x20, hold
dbl legs w/
wts or Legs
on ball

Ball flys,
swims,
superman
2x10

Arms/legs.
Hold 5sec
w/ wts. 3x20

90deg hold
30sec w/
lunges x10

Ball sit ups

x20 Fwd,
Rt, Lt

Level 2 and
20-30min

Unsupp
arms
alternating
w/
extended
single leg.
10 min

Weights
on chest

On ball,
single leg
4x20 Hold
dbl on ball
w/ wts. Feet
on ball dbl
bridge

Ball 10x20
hold,
superman w/
wts, prayer,
pushups,
walk outs

Arms/Legs
Hold 10sec
w/ wts &
body blade.
2x20

90deg hold
15sec w/ wts
x10 then
lunges w/
wts x10

Level 3 w/
wts. 3x20.
Use baton &
pulleys
manual
resistance

Level 2 and
45min

Unsupp
both arms
& legs
alternating
with
weights.
15 min

Weights
behind
head &
unsuppo
rted

On ball
single leg
5x20 w/ wts
holding dbl
w/ feet on
ball and dbl
knees flex

All w/ wts,
and dbl
blade 4x20

Arms/legs
Hold 15sec
w/ wts &
body blade.
3x20

90deg hold
arms
extended w/
wts x10,
lunges w/
wts hold
1min

Ball
overhead &
lateral pull
throughs.
Baton,
pulleys,
blade

Level 2 and
60min

Fd-3x20
Rt-3x20
Lt-3x20

Fd-3x30
Rt-3x30
Lt-3x30

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Neutral Pain Free Spine Position and Dead Bug Exercise: Section I
Fig 1.1
The Neutral Pain Free Spine Position is the basis for Trunk Stabilization. Finding your
pain free position is very important and will allow the patient to perform the below
exercises regardless of the amount of pain they are currently experiencing. The goal of
this program is to train the body to maintain this pain free neutral position while engaged
in sports, work, or any activity of daily living, and should be accomplished without the
individual thinking about it. Once the patient has
completed Trunk Stabilization with training regarding
their neutral position, all activity will automatically
place their spine in a neutral pain free position, thus
the basis for improving Spine Proprioception. We
begin our identification of the neutral spine position
with the dead bug exercises. Dead bug exercises are
started supine with the knees flexed and feet on the
floor. With the assistance of the trainer or therapist,
the patient pushes his lumbar spine toward the mat
until he exerts a moderate amount of force on the
examiners hand. This should not be exaggerated,
back flattening, or extreme force; but a mild to
moderate amount of force on the examiners hand
while maintaining a neutral pain free spine position.
The patient is then taught to maintain this same
amount of force through abdominal and trunk muscle
contraction while:
1. Raising one foot.
2. Raising the other foot.
3. Raising one arm.
4. Raising the other arm.
5. Raising one leg.
6. Raising the other leg.
7. Doing a leg flexion and extension with one foot.
8. Doing a leg flexion and extension with the other foot.
All of the above can be performed with weights on arms or legs to increase resistance.

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Fig 1.2
Hold your spine in a pain-free neutral
position. Maintain that for a count of 10 and
relax. Abduct the arms in an extended position
along side the head and do the abdominal bracing maneuver by tightening into the painfree neutral position, then hold the trunk muscles for a count of 10 and relax.
Fig 1.3
Hold the spine in the pain-free neutral position
with the feet firmly on the ground and alternately
flex and extend the arms while maintaining the
neutral, pain-free position. Slowly alternate the
arms to a count of 10 and return to the neutral, relaxed position.
Fig 1.4
Tighten the trunk muscu1ature in the neutral, painfree position with the palms firmly placed against
the floor, and bring one leg off the ground to the
90/90 position (hips at degrees, knee at 90 degrees)
while maintaining the neutral pain-free position.
Hold for a count of 10 and then reposition the foot to the floor. Alternate the legs.
Fig 1.5
Combine maneuver 1.3 and 1.4 with alternate arm
extensions and flexion. Left arm-right leg, then
right arm-left leg. All while maintaining trunk
control in the neutral, pain-free position, then
returning the feet and hands to the floor after each maneuver.
Fig 1.6
Shoulder Flexion in the supine position, back
locked in neutral, hands clasped, arms extended
over the chest, knees bent, feet on the ground.
Extend the arms over the head, hold, and then
return.
Fig 1.7
Shoulder flexion with alternate lower
extremity extension supported. The
extension can also be done with arms at
sides while alternating lower extremity
extension, supported.

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Fig 1.8
Shoulder flexion with alternate lower extremity extension unsupported.
Fig 1.9
Shou1er flexion with double leg extension
add extend both legs while extending both
arms.
Fig 1.10
Alternate shoulder flexion with alternate leg
extension unsupported, feet off the ground,
alternately extend each leg an opposite
shoulder extends. Weights can be added to
the wrists and ankles while performing the
above.

PARTIAL SIT-UPS Section 2

Fig 2.1
The feet are placed firmly on the floor, arms
beside the body with palms to the floor arid
the abdominal bracing is begun. Then the
arms are placed across the chest and the
shoulders and back are raised off the floor
while maintaining the neutral pain free
position of the spine. The shoulders are held
off the ground for a count of 5 and then
returned, the amount of time the shoulders
are held off the ground may vary from two
seconds to ten seconds. The speed with
which the maneuver is done may vary from a resting count of one to two seconds. Repeat
this in three sets of 30 times each. Weight may be added to the chest for additional
contracture in the neutral pain-free position is the key to increasing abdominal tone and
strength. This exercise may be done with the arms behind the head, alternating right
elbow to left knee and left elbow to right knee.

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Fig 2.2
While maintaining a neutral spine position,
with tightened trunk muscle Control, perform
alternate knee pushes. Left hand against right
knee, alternating with right hand against left
knee. Hold the push for 10 seconds and return
to neutral position, then alternating sides.
Fig 2.3
Maintaining the neutral spine position,
extended arms up over the body while
holding a weight, slowly extend the arms
over the head. Hold for a count of ten then
slowly bring back to start position.

BRIDGING Section 3
Fig 3.1
Starting in the supine neutral position, raise the
hips one inch off the floor and maintain the
neutral, pain-free position for a count of 10 then
return hips to the floor.
Fig 3.2
Raise the hips further off the floor to the maximum
height allowed while maintaining the neutral position
and hold for a count of 10 then return hips to the
floor. This is not meant to be a back arching exercise
maintain trunk control in the neutral, pain free Position throughout the exercise.
Fig 3.3
Raise the hips off the floor approximately three
inches and hold for a count of 10 then return the
hips to the floor.

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Fig 3.4
Raise the hips off the floor approximately three
inches and hold. Extend one leg while
maintaining the back in the neutral pain-free
position. Hold for a count of 10. Place the foot
back on the floor and relax the hips back to the
start position. Repeat with the other leg.
Weights can be added to the leg in this position
and the legs may also be crossed over in a
flexion/abduction/external rotation of the leg while maintaining he neutral pain-free
position.

Fig 3.5
Supine green-ball bridging. Position the ball at approximately mid back position, chin
tuck head up, knees at 90 degrees and feet on the ground. Bridge by bringing the pelvis
up, locked in the neutral position, maintain, then relax. Add alternating extension of the
lower extremities in bridged position. Hold for a count of 10 and then relax.

PRONE EXERCISES Section 4

Fig 4.1
Neutral position. Because the prone position may be painful in certain back conditions, it
is suggested that the prone exercises begin with a pillow under the trunk to prevent too
much lumbar extension. Rigidly tighten the trunk musculature into the neutral, pain-free
position while maintaining the arms and legs in an extended position. Hold for a count of
10 and then relax.

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Fig 4.2
Prone with single arm lifts. Maintain the original abdominal bridging position in the
neutral pain-free position while extending one arm off the ground. Hold for a count of 10
and then relax. Repeat alternating the arms.

Fig 4.3
Prone with single leg lifts. Maintain the original abdominal bridging position in the
neutral pain-free position while extending one leg off the ground. Hold for a count of 10
and relax. Repeat with other leg.

Fig 4.4
Prone alternate arm and leg lifts. Maintain the original abdominal bridging position in
the neutral pain-free position while opposite arm and leg are off the ground. Hold for a
count of 10 and relax. Repeat with other arm and leg.

Fig 4.5
Prone with double arm lifts. Maintain the original abdominal bridging position in the
neutral pain-free position while extending both arms off the ground. Hold for a count of
10 and relax.

Fig 4.6
Prone with double leg lifts. Maintain the original abdominal bridging position in the
neutral pain free position while extending both legs off the ground. Ho1 for a count of 10
and relax.

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Fig 4.7
Prone double arm and leg lifts. Maintain the original abdominal bridging position in the
neutral pain-free position while lifting both arms and legs off the ground. Hold for a
count of 10 and relax.
PRONE BALL Section 5
Fig 5.1
Prone roll out is performed with the
abdomen resting on the ball, feet apart
with toes on the floor in the pushup
position. Arms flexed at the shoulder and
down to the floor. Roll forward slowly,
extending the trunk out into midair while
maintain tight trunk control. Hold for 10
seconds then roll back to start position.
Extending the arms parallel to the shoulder
can be added. Roll out slowly, hold for 10 seconds and roll back. Weights can be held in
the hands to increase the difficulty of the exercise.

Fig 5.2
Superman. Start prone on the kneeling position with the ball approximately at chest level.
Spine locked in neutral position, elbows at 90 degrees. Extend the elbows, roll out on the
ball, extend the elbows and knees at the same time. Roll out on the ball, hold, then roll
back. Keep the neutral position tight and trunk in a tight controlled position throughout
this maneuver.

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Fig 5.3
Prayer. Kneel on the floor with your forearms on the ball. Keep the spine in a neutral
muscle-control position. Rock forward while maintaining a neutral pain-free spine
position. Rock back, but do not allow lumbar motion to occur with this exercise.
Fig 5.4
Swimming. In the prone
position, put the bail
approximately under the
abdomen. Lock the spine in the
neutral pain-free position, feet
and legs extended, toes on the
ground. Alternate arm extensions
at the shoulder, full arm reach, first right then left.
Fig 5.5
Green-ball shoulder abduction. Position
the ball prone on your stomach, legs
apart, toes on the ground. Elbows are at
90 degrees, extend the elbows back, hold
and return to the original position.

Fig 5.6
Push-Up prone on ball. In the prone
position, put the ball approximately under
the abdomen. Lock the spine in the neutral
pain-free position, arms extended to the
floor, palms down, feet and legs extended,
toes off the ground. Slowly lower the
upper body to the floor, maintaining neutral position trunk control, and then back up to
start position.

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QUADRIPED EXERCISES Section 6

Fig 6.1
In the all four position, with the knees and hands on
the floor, tighten t trunk musculature and hold the
spine in the neutral, pain-free position for a count of
10 and relax.
Fig 6.2
In the all fours position, with the knees and hands
on the floor, tighten the trunk musculature and
hold the spine in the neutral, pain-free position,
extend one arm, hold for a count of 10 and relax.
Repeat with other arm.
Fig 6.3
In the allfours position, with the knees and
hands on the floor, tighten the trunk
musculature and hold the spine in the neutral,
pain-free position, extend one leg, hold for a
count of 10 and relax. Repeat with other leg.
Fig 6.4
In the allfours position, with the knees
and bands on the floor, tighten the trunk
musculature and hold the spine in the
neutral, pain-free position, extend one arm and one leg, hold for a count of 3.0 and relax.
Repeat with opposite arm/leg. Difficulty of the above exercise can be increased with the
use of weights on the extremity or the balancing of a bar (Blade) across the back.

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WALL SLIDES Section 7

Fig 7.1
A green exercise ball is positioned behind the back against the wall, the legs are slightly
apart, and the arms are at the side. The body rolls down the ball into the sitting position
and maintains this sitting position for a count of 10, then returning to the initial semistanding position. This exercise should begin with only a slight knee flexion, a partial
squat, and eventually can proceed to a full 90/90 position (90 degrees of hip and knee
flexion). Throughout the procedure the trunk should be maintained in the neutral, painfree position with tight abdominal bridging. This exercise combines trunk strengthening
with a functional quadriceps strengthening. After being able to maintain a full 90/90
position for three sets of 30 reps while holding the position for 10 seconds, the maneuver
can be done while standing on the toes, and additionally can be done while holding a
weight in the arms.

Fig 7.2
Lunges: Maintain neutral position; stride forward with one foot, bending the knee and
partial kneeling with the opposite knee. Hold for three seconds and return to the start
position. Repeat With the other leg. This can be done with added weights on the arms or
with stick across the shoulders. Maintain the neutral pain-free position.

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SUPINE GREEN BALL EXERCISES Section 8

Fig 8.1
Supine quad press. Sit on the ball with the ball placed in the small of your back. Keep
your chest and your stomach tight. While keeping your feet in the same position, roll
back on the ball by straightening your legs. Keep your chin tucked in so as not to strain
your neck. Keep your back in neutral and your chest off the ball. Return back to the
starting position by bending your knees and rolling back down on the ball.
Fig 8.2
Supine green-ball shoulder flexion. Alternating flexing
the shoulders with arms over the head, first right arm
hold, then the left arm hold. Do this with or without
weights.

Fig 8.3
Supine ball sit-ups. Maintain a supine position
with the low back on the ball, arms held across
the chest and knees bent with the feet flat on the
floor. Tighten the trunk into the neutral, painfree position. Keep the pelvis stabilized and
level using your abdominal and buttock
muscles. Lift your shoulder blades and upper
back off the ball keeping your lower back in a
neutral position. Walk backward on the ball so
that more of the trunk is off the ball, projecting
out into the air. Hold for a count of 4-8 while
keeping the trunk rigid. Weights may be held to

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the chest to increase resistance. Repeat the maneuver of rolling the chest out off the ball,
with arms positioned behind the head, rotate the left elbow toward the right knee.
Alternate with the right elbow toward the left knee, again maintaining tight and rigid
trunk control.

Fig 8.4
Resistive exercise using a baton or a towel can
be- done with the aid of trainer or therapist, by
pulling against the person on the ball and
providing resistance for a count of 9-10. This
resistance can be provided alternately across the
chest, to the side, or over the head with a baton,
weighted stick or with pulleys.

AEROBIC CONDITIONING Section 9

WATER RUNNING
Water running is a non-weight bearing activity done in 8-10 foot water. The stride is that
of a full sprint. A pair of old tennis shoes can be worn. A kitchen timer is used right
beside t pool. Begin with 15-second intervals, full out sprinting in the water. Usually a
static position in the water can be maintained with the face out of the water. A buoyancy
vest or life jacket can be of great help, and keep the back straight.
Bring the knees up in a high step sprint. Water running allows no
stress on lower extremities or the spine and should be an excellent
conditioning method not requiring the jarring of running.
Week 1
1. Jog slowly for 15 minutes, run hard, for 30 seconds, sprint
for 15 seconds.
Week 2
1. Jog slowly for 15 minutes (warm-up)
2. Run hard for 2 minutes and sprint the last 15 seconds.

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3. Run hard for 1.5 minutes and sprint the last 15 seconds.
4. Run hard for 1 minute and sprint for the last 15 seconds.
5. Run hard for 30 seconds and sprint the last 15 seconds.
6. Run hard for 30 seconds and sprint the last 15 seconds.
7. Run hard for 1 minute and sprint the last 15 seconds.
8. Run hard for 1.5 minutes and sprint the last 15 seconds.
9. Run hard for 2 minutes and sprint the last 15 seconds.
10. Jog slowly for 5 minutes (cooldown).
Skipping rope
Rope will be skipped starting in a sequence using the 1-3
exercise levels of experience. Skipping rope is begun with
a two step jump arid counting the number of jumps,
progressing to an alternate step jump and eventually to a
shorter rope. The shorter the ropes the tighter the
abdominal contraction is during the time of jumping the
rope. Start by counting, and with experience, one should be
able to progress to skipping rope for specific intervals of
time. Begin with 15-second intervals and progressively
increase by 15-second intervals.
Level 1 25 jumps S times Lev 2 50 jumps 5 times
Level 3 15 minutes of jumping
WEIGHT TRAINING Section 10
In the transition from the trunk stability exercises to the use of a weighttype machine, it
is essential to maintain the neutral pain free position while using the different types of
Weight machines such as pectoralis, latisimus dorsi or bench press machine. When using
the machine, tighten the trunk in the neutral pain free position, perform the particular
type of machine and relax the position between sets. As for free weights, the control is a
vital part of any free-weight program. One example of this can be seen in the forward
lunges, which can be done with or without weights, but, obviously, maintenance of a
proper neutral position is of paramount importance while performing this exercise.
UPPER EXTREMITY POSTURAL EXERCISES Section 11
The slip-shouldered or round-back forward posture is probably the most typical
extenuating cause in the delay of recovery for neck and arm pain. These positionss
produce a lever arm effect to the head, from the weight of the head placed out over the
center of gravity in the sagital plain. This will lead to poor sagital plain posture, which
leads to a compensatory extension of the cervical spine to replace the head over the
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pelvis, which closes the intervertebral foramina and the central cervical spinal canal and
can also close the thoracic outlet.
The basis of cervical treatment is the same as it is for lumbar spine treatment, which is
the Trunk Stabilization Program. We start our cervical treatment with the same lumbar
neutral position dead bug exercises. You must be able to perform trunk isometric
exercises in order to produce a chest out posture. This chest out posture will help to
realign the head over the pelvis without hyper extending the cervical spine to accomplish
this. You cannot change an adults posture without actively exercising to produce
increased isometric trunk tone.
Exercises should be designed to produce the isometric strength necessary to maintain a
chest out posture. All upper extremity and neck strengthening exercises should be done
in this position emphasizing this chest out posture. Do not start neck therapy by
stretching or moving a painful neck. Use careful head control, positioning, modalities,
and posture realignment.
We frequently use a basic group of preventative exercises designed for neck and shoulder
problems. The key to these exercises is emphasizing the chest out posture. By
emphasizing the chest-out posture during upper extremity, shoulder and neck exercises,
proper head and neck alignment is enhanced. The chest out posture will accomplish three
things:
1. It increases the thoracic outlet. This is the area through which the artery, veins and
nerves pass from the trunk out the spinal cord.
2. It places the weight of the head over the neck and pelvis, thus eliminating the lever arm
effect and strain on the neck.
3. It opens the intervertebral foramina and provides more space for the nerve as it leaves
the spine.
A general exercise program could include the shoulder and rotator cuff exercises as well
as dorsal glides, midline neck isometrics, shoulder shrugs, arm rolls and a weight
program. Remember, just stick the chest out, and do not attempt to hold the shoulders
back and or forcefully tuck the chin. Do it with your chest, abdominal and buttock
muscles. The important factor is the chest out posture.

Fig 11.1
Shoulder shrugs and shoulder rolls
Shrug the shoulder and relax, shrug the
shoulders and relax. Roll the shoulders
and relax, roll the shoulders and re1ax
Weights may be added to increase - the
difficulty.

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