Are Stability balls really the answer to core
training?
Stability balls certainly do something
productive and, therefore, have a legitimate place in
Core Training.
Instability naturally engages what's sometimes called
the Lumbar Protective Mechanism.
In an unstable environment (on a Swiss ball, balance
board, Reebok Core Board, etc.), your core muscles
naturally engage to try to protect your spine.
Keep in mind your core muscles control the
relationship between your rib cage and your pelvis.
Simple Balance Test
An excellent way to start is with an assessment of balance ability.
Try to stand on 1 leg on a level floor with eyes closed for 30
seconds
The test is stopped
The other foot touches down
Hopping occurs
Eyes open
Either hand touches a wall or other support.
Normal ranges are as follows:
20-49yrs 24-28 sec.
50-59 yrs 21 sec.
60-69 yrs 10 sec.
70-79 yrs 4 sec.
Exercise should begin on the floor in the single leg stance balance
position.
Start with your eyes open and attempt to perform 6 repetitions with
10 second holds/repetition.
This should be performed twice/day. When you can accomplish this then
progress to performing it with eyes closed.
The next progression is to balance on 1 foot on the Stability Trainer
Again perform it first with eyes open and then once mastered
with eyes closed.
Always progress to the next level of exercise when you can perform 6
repetitions with 10 second holds/repetition.
The next progression is to perform a dynamic lunge exercise first on
the floor and then on the Stability Trainer
This should also be performed first with eyes open until 12 slow
repetitions can be controlled. Then it can be progressed to eyes closed.
Then both eyes open and closed can be performed on the Stability
Trainer.
Both lunges and single leg squats can also be performed with movement
in all 3 planes of motion by adding arm reaches
The
Stability Trainer is ideal for challenging the balance, coordination,
strength and endurance of the individual in these functional positions
and movements
Summary The key is to keep your functional exercises progressing to
greater and greater challenge. By incorporating both functional whole
body movements and balance training the deep "core" muscles can be
trained which are needed to stabilize your joints and prevent injury. T
Take your fitness program to the next level! Use it at home, the gym,
or slip it into your suitcase when you travel so that you can have a
core workout wherever you are.
Summary of Stability Disk Advantages and Uses
Features:
Same benefits as a gym ball but without the risk of falling off
Perfect for seniors and chronic back pain sufferers to use in
therapy, at home or even the office
Sit on chair, lay on the floor, stand with 1 or 2 feet
Can be used on either the smooth or textured surfaces
Enhance weight training by standing on two DISCS
Do sit-ups, lunges, deep knee bends, push-ups or leg lifts
One of the best core stabilization devices on the market
Varying the amount of inflation changes the level of intensity.
Disclaimer: Information and products provided on this site are not
designed to diagnose, prescribe, or treat any illness, or injury and is provided
for general informational purposes only and should not be used as a
substitute for professional advice. The information on this site has not been
evaluated by the Food and Drug Administration. ."
Detailed Disclaimer
Ultimate Water Massage copyright 2000-2005
Modified 11/09/2005
Are Stability balls really the answer to core 
