Core training

Recently, resistance training while balancing on unstable surfaces such as exercise balls has become popular. Canadian researchers David Behm PhD and colleagues published a comprehensive review and position stand on the use of instability to train the core. Research has shown that exercises performed on unstable surfaces produce higher levels of muscle activation in both the core and extremity muscles compared to stable surfaces. However, force and power outputs are decreased while exercising on unstable surfaces, sometimes up to 70%. Interestingly, increasing levels of core muscle activation can also be achieved with free weight exercises such as squats and Olympic lifts without added instability.

In their article, the authors made several recommendations for both athletes and non-athletic conditioning based on their review of the literature. Dr. Behm et al. noted that athletes should emphasize “higher-intensity ground-based lifts” (such as Olympic lifts, squats and deadlifts) while including resistance exercises with unstable devices, as well as unilateral exercises that provide “transverse stress to the core musculature.” Furthermore, they stated that “unstable exercises should not be used when hypertrophy, absolute strength, or power is the primary training goal.”

Dr. David Behm

Similar recommendations were made for the general population, noting the benefits of both free weight and instability training on promoting spinal stability. It’s important to remember to decrease resistance loads on exercises performed on unstable surfaces.

During rehabilitation, unstable surfaces can be effective at improving muscle reaction time and co-contractions that protect joints. In addition, resistance training on unstable may provide localized muscle endurance training, beneficial for the high proportion of Type I “aerobic, slow-twitch” muscle fibers found in core muscles. Dr. Behm and colleagues recommend core endurance training exercises generally be performed at higher repetitions (greater than 15 per set), while athletes requiring more strength and power perform less than 6 repetitions per set. The authors further noted that unstable surfaces can provide musculoskeletal health benefits such as decreased injury risk and increased spinal stabilization as opposed to using free weights.

In summary, unstable exercise devices such as Thera-Band Exercise Balls and Stability Trainers should be included as part of a well-rounded conditioning program for athletes and non-athletes, but not for increasing primary strength and power. In addition, resistance exercises performed on an unstable surface should be performed at a reduced intensity level because of the reduction in force output.

REFERENCES:
Behm DG, et al. The use of instability to train the core musculature. Appl Physiol Nutr Metab. 2010 Feb;35(1):91-108.

Behm DG, et al. Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning. Appl Physiol Nutr Metab. 2010 Feb;35(1):109-12.

Visit the Thera-Band Academy Stability Training portal here

Researchers at the University of Kentucky developed a progressive balance training program for patients with chronic ankle instability. The program lasted 4 weeks and focused on dynamic balance stabilization in single-leg stance. Exercises included progressions in hops and single-leg balance using foam pads and 6-pound medicine balls. The results of their first study, published in Medicine and Science in Sports and Exercise in 2008, found that their program significantly improved function and postural control in chronic ankle sprain patients. In their more recent study, 29 subjects with chronic ankle instability were randomly assigned to either an exercise group or control group. The authors reported improvements in gait kinematics, specifically the coupling of rearfoot and lower leg motion during walking. The researchers noted that the changes in gait kinematics following the exercise program were likely due to changes in sensorimotor function resulting from the 4- week balance training program, particularly since ligamentous laxity did not change.

In summary, a 4-week progressive balance training program implementing hops and single-leg balance exercises with Thera-Band Stability Trainers can help improve balance, function, and kinematics in patients with chronic ankle instability.

REFERENCES:

McKeon PO, et al. Effects of balance training on gait parameters in patients with chronic ankle instability: a randomized controlled trial. Clin Rehabil. 2009 Jul;23(7):609-21. Epub 2009 May 15.

McKeon PO, et al. Balance training improves function and postural control in those with chronic ankle instability. Med Sci Sports Exerc. 2008 Oct;40(10):1810-9.

Visit the Thera-Band Academy Stability Training Portal here

You can also view the video at the ATP website here: Agility Training for Tennis with Thera-Band Products

For more information on purchasing Thera-Band products, contact your local healthcare distributor or visit our “Where to Buy” website to find a practitioner in your area who sells the products.

Thera-Band® Academy and Biotech India are proud to announce 2 hands-on workshops for physiotherapists and occupational therapists in September. Dr. Phil Page, Director of Education and Research for Thera-Band Academy will be presenting the “Bands, Balls & Balance” workshops in Pune and Mumbai:

4 September 2010: Pune (Deenanath Mangeskar Hospital) SEATS LIMITED!

5 September 2010: Mumbai (Holy Family Hospital, Bandra (West)) SOLD OUT

Registration space is limited to ensure a quality, hands-on training. Download the registration for either location here, or contact Deepak Shah at sales(at)biotechindia.net.

Bands, Balls and Balance is an evidence-based practical workshop that provides clinically relevant therapeutic exercise progression for therapists. Using inexpensive and readily available equipment, this workshop will help improve clinical decision-making and problem solving skills for therapists at all levels. The 1-day workshop includes lecture and hands-on lab activities using elastic resistance, exercise balls, and balance training devices. Participants will learn the scientific basis for impairment-based exercise progressions including EMG analysis and proper patient positioning for appropriately dosed exercise prescription. Participants will take away immediate clinical applications based on the latest research from around the world.