Stability Work – A Challenge of Balance

Stability Work – A Challenge of Balance - By Tina Marciochi

Because the nerves fire the muscles, they must be challenged as well. This is achieved by placing the body in a controlled unstable environment, which in turn requires balance.

To work on stability you must implement exercises that constantly challenges internal balance and stabilization mechanisms of the body. Limits of stability are the distance outside the base of support that a person can go without losing control of their center of gravity. This must be constantly stressed in order to improve dynamic balance and neuromuscular efficiency. This is achieved by increasing thresholds of balance utilizing exercises with controlled instability such as a one legged squat. The unstable environment works on neuromuscular stabilization and increases the amount of sensory feedback in the nervous system. READ MORE...

Balance is the component for all movements regardless if strength, speed, flexibility or endurance dominates the movement. Stabilization training provides the strength to hold the alignment of the kinetic chain thereby allowing the body to decelerate gravity, ground reaction forces and momentum at the right joint, in the right plane of motion and at the right time.

Core, balance and power training is performed simultaneously in any exercise movement. The core must be strong because it is where all movement begins. An efficient core is necessary for maintaining proper muscle balance throughout the entire kinetic chain. Core musculature is an integral component of the protective mechanism that relieves the spine of harmful forces that occur during functional activities. Core stabilizers are primarily type 1 slow switch fiber muscles and respond best to slow sustained contractions (6-20 seconds) to properly stimulate the motor units. An abdominal drawing in maneuver increases pelvic stabilization during core training. Maintaining spine in a neutral position during core training will improve posture, muscle balance and stabilization. This training program is designed to help an individual gain strength, neuromuscular control, power and muscle endurance in the lumbo-pelvic-hip complex.

Stability work can be started just as easily as lifting one leg while doing bicep curls. While standing on one leg, lift the other as high as you can. Work each side equally. Just like cardio and flexibility it will be need to be worked on. You may feel silly falling over. But doing this work now will save you from falls later in your life.

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