Research and News
Posts tagged core
Exercise on unstable surfaces increases trunk muscle activation
Nov 4th
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Unstable surfaces have become more popular for balance and stabilization training. Thera-Band® Exercise Balls and Stability Discs offer multiple options for unstable surface training. These unstable surfaces are thought to increase muscle activation and co-contraction, particularly for core stabilization training. Japanese researchers investigated the effect of unstable surface training on trunk muscle activity during common lumbar stabilization exercises in 19 healthy subjects. Their findings were published in the Journal of Orthopedic and Sports Physical Therapy.
The researchers used surface electromyography (EMG) to assess the “global” muscles: rectus abdominus, erector spinae, and external obliques, and fine-wire EMG for the deeper “local” muscles: transverse abdominus and multifidus. The subjects performed 5 lumbar stabilization exercises for 3-second holds, both on stable and unstable surfaces. The exercises were: prone plank on elbows, supine bridge, quadruped arm-and-leg, side bridge, and curl-up. EMG levels were normalized to maximal contraction.
The prone plank exercise on unstable surfaces (including an exercise ball and stability disk) produced significantly more muscle activity of all core muscles. High levels of oblique and rectus muscles were noted in both conditions for the prone plank exercise. The supine More >
Exercise Ball Core Muscle Activation: Which exercises are best?
Jul 15th
Thera-Band® exercise balls are used by therapists and trainers around the world for therapy and fitness training. Despite its widespread use, the exercise ball has lacked in research to support its clinical application. Some studies have shown that abdominal exercises performed on exercise balls produce more muscle activation than the same exercise performed on a stable surface (Vera Garcia et al. 2000). In addition to traditional abdominal crunches, the exercise ball offers a variety of exercises aimed at activating the core muscles. With the variety of exercises being performed on exercise balls, more research is needed to prove or disprove the efficacy of specific exercises.
Roll Out
Physical therapy researchers quantified the electromyographic (EMG) activity of the abdominals, latissimus dorsi, lower back, and quadriceps muscles during eight “core” exercises on the exercise ball in 18 healthy subjects. They reported their findings in the Journal of Orthopedic and Sports Physical Therapy.
They found that the upper and lower rectus abdominus muscle were most activated during the roll-out (63% and 53% of maximum, respectively), and pike exercises (47% and 55%), while the internal and external obliques were most active during the pike (84% and 56% respectively) and skier exercises (73% and 47%). Not surprisingly, the lumbar paravertebral More >
