Lower Back Injury Prevention for Softball Players
In the first video below, I explain and demonstrate what I believe is a common cause of low back injury in softball players, especially pitchers. In the second video, I demonstrate a routine of stretches and core strengthening exercises that can be done anywhere, as long as you can find a bench. I forgot to mention in the videos that these exercises are not just for softball players, but should also be used by coaches and dads who I KNOW have had their share of back trouble. Try these out and let me know how you feel!
Hi Joe,
in the plank position, do you squeeze the glutes.
Cheers.
Dwayne.
Hi Dwayne – sure thing. A couple of other ways to enhance the plank are:
-make a fist and crush the ground
-pull the face away from the ground/tuck the chin
-brace/squeeze the abs
-squeeze the glutes
-extend the knees/keep the legs straight by flexing the quads
-focus on staying LONG head through the heels
All of the cues really dial up the intensity on the traditional plank. Thanks for the comment, I hope others see this as well.
Joe
Hi Joe,
Thanks a ton for your explanation and excersizes. I have two daughters that both pitch fastpitch softball. One is 17 and one is 14. My older daughter had some pretty major lower back injuries last year and I wish I would have seen this then. It has gotten better with more stretches but my oldest still comments that she is hesitant to really explode toward the cather in fear of further strain on her back. I assume you recommend her complete these excersizes daily and pre/post game/practice?
I’ll try to send a side view of her pitching for you to take a look at.
Craig! Sorry for the delay – Shoot me an email joe@fastpitchpower.com. You can email the videos as well or upload them via fastpitchpower.com/softball-video-analysis.
Joe