Research and News
Posts tagged core stability
Why is force output decreased while sitting on an exercise ball? The core stability debate continues.
Jun 3rd
“Core Stability” has become a very popular term when discussing topics ranging from functional performance in athletes to rehabilitation for patients with low back pain. The exercise ball has long been used to promote core stability through specific exercises aimed at activating core muscles including the abdominals, low back, and pelvic stabilizers. The use of unstable surfaces such as a Thera-Band® exercise ball has been shown to increase muscle activity compared to a stable surface by providing additional challenge to postural stability. Researchers have shown, however, that exercises on an unstable surface reduce force output, suggesting that traditional resistance training exercises should not be performed on an unstable surface when the goal is to increase core activation. This lack of force output on unstable surfaces is thought to be related to a lack of core stability.
Researchers in New Zealand set out to determine if the loss in force output while performing an overhead press exercise on an exercise ball was related to core muscle endurance. They were interested in the ‘specificity vs. generality” of core stability; in other words, is core stability related to overall physical performance, or simply a measure of core muscle endurance?
30 resistance-trained, healthy young males participated in the study. More >
Exercise ball more effective at activating abdominal muscles
Apr 8th
The exercise ball is a popular device for core training, and is often used to increase muscle activation, particularly of the abdominals. Most studies have concluded that the exercise ball increases electromyographic (EMG) activity of the abdominal muscles. In England, Dr. Michael Duncan investigated the muscle activation in 2 different parts of the rectus abdominus muscle (the upper and lower portions) during exercise both on and off an exercise ball. The 3 exercises were the abdominal curl-up, roll-out, and jack knife. Subjects also performed a curl-up on the floor.
The exercise ball consistently had significantly more rectus activation than the curl-up on the floor. The chart below provides the percent of maximal contraction (MVIC) of each portion of the abdominals during each exercise:
Floor Curl-up Ball Curl-up Jack knife Roll-out Upper Rectus 68% 84% 93% 104% Lower Rectus 64% 93% 111% 98%The study also found that the jack knife was the best exercise for lower abdominal activation compared to all other exercises. This may help clinicians choose an exercise that specifically targets one portion of the abdominals over another. However, some researchers suggest that isolating one muscle may not be beneficial for core stabilization, instead focusing on quick and strong activation of More >
Training program improves throwing accuracy in baseball players
Mar 31st
Core training is thought to be important to improve functional sport activities, particularly those involving force transfer through the abdominals and back, into the extremities. For example, much of the strength and power required to throw a baseball comes from the force transmitted through the core from the legs. This is an example of the ‘kinetic chain,” where different parts of the body are interconnected and all contribute in some way to performing a functional activity.
Few studies have investigated the effects of core training on functional performance. Athletic training researchers investigated the effects of a shoulder training program with and without core stability exercises. 19 baseball players were randomly assigned to an open and closed-chain exercise program, or the same program with additional core training. 15 healthy age-matched non athletes were used as a quasi-control group. Each subject was tested for throwing accuracy, core stability, and proprioception before and after the 6-week program.
Both groups performed a shoulder training program that included free weights, closed-chain balance board, step-up, and exercise ball exercises, as well as plyometric ball tosses. The core training group also performed stabilization exercises such as the dead bug, sit-up, bridge, wall slides, and sitting on an exercise ball.
After the training program, More >
5 New Thera-Band Active Care Products Available
Apr 9th
The Hygenic Corporation / Performance Health Inc. is excited to announce the introduction of 5 new Thera-Band products that give healthcare providers new home exercise program options. Download the press release here.
Retail packaged, the Thera-Band® Foot Roller is an ideal tool for patients who are seeking an affordable, simple and effective solution to relieving foot pain caused by common conditions such as plantar fasciitis and over-activity. It features supple natural rubber, a ridged design, hollow core, and the ability to be chilled.
Packaged for practitioner resale and complete with an exercise poster, the 9” Thera-Band® Mini Ball can be used in-clinic or sold to patients for use as part of a home exercise program. This soft, tactile, non-slip PVC ball supports a range of varied and effective exercises designed to increase core strength.
Ideal for home exercise programs, the Thera-Band® Comfort Fit Ankle & Wrist Weight Sets feature adjustable straps, a soft terrycloth interior and reflective trim. They are available in three color-coded weight sets, ranging from red (two 1 lb. weights), to green (two 1.5 lb. weights), to blue (two 2.5 lb. weights).
Packaged for practitioner resale and complete with exercise instructions, the 13” Thera-Band® Stability Disc offers an unstable and sensory-stimulating surface designed More >
