core stability swiss ball

7/29/2019 Core Stability Swiss Ball

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Core Stability Using a Swiss

Ball

Steve Fischer, MSc


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Outline

Current Swiss Ball Uses

Swiss ball Claims

Our StudyCurrent Research

Evidence Based Conclusions


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Shoulder Rolls

With the Swiss ball under yourshoulders, roll 6 to 8 inches tothe left and right 10 timeseach. Work up to 2 sets.

Back ArchWith the ball in the middle of yourback and your arms at your side,reach back and touch the ground.Hold that position for 10 seconds andslowly return to center. Do 5repetitions.

Leg Extensions

With the ball in the middle ofyour back, extend one legstraight out and hold for 5seconds. Use your arms for

balance. Do 10 repetitions foreach foot, and work up to 2 sets.

Back RaisesWith your stomach on the ball, lie

face down with your hands on theground. Raise your shoulders andarch your back up as high as youcan, then slowly return. Do this10 times, and work up to 2 sets.

http://www.jumpusa.com/swissexercises2.html


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Sit-Backs

Sit on the Swiss ball and slowlylean back, taking your feet off the

ground. Use your arms for

balance. Lean back as far as you

can and hold it for 5 seconds. Do

5 repetitions.

Forward LeansWith your stomach on the Swiss

ball, lean forward while bringing

your legs up as high as you can

off the ground. Lower your head

and use your arms to balance. Do

5 repetitions.

Leg RaisesWith your stomach on the Swiss ball and your arms out for balance,

raise one leg as high as you can and hold for 5 seconds. Do 10 for

each leg.



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Side-to-Side Leg Rolls

In a push-up position with theSwiss ball under your legs, roll theball side to side. As you get to the

right side, let your right foot comeoff the ball so only your left leg isrolling. As you come back, bringthe right foot back on. Repeat for

left side. Do ten reps for each side,

and work up to 3 sets.

One-armed push-upsWith the Swiss ball under yourlegs, do 5 one-armed push-ups.You may have to squeeze the

Swiss ball with your legs to getthe right position. Work up to 2sets for each arm.

CrunchesPut your hands behind your headand tolt your shoulders and chest

up to the center, to the left, and tothe right(shown). Do 10repetitions for each direction.

Sideways CrunchesLie sideways and relax yourupper body. Bend your upper

body toward the person(orcouch) and slowly return. Do 10

repetitions for each side.



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The exercise ball is effective in rehabilitation

of the back because it helps strengthen and

develop the core body muscles that help tostabilize the spine

The instability of the exercise ball provides

the body with constant opportunities toevaluate its orientation in space, developing

and training the bodys natural awareness.

Enhanced proprioception provides the body

with increased balance and stability.

(www.spine-health.com)


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According to the researchers, although

crunches on an exercise ball generated

less activity in the obliques and rectus

abdominus than some of the other

exercises, the exercise also generated

significantly less activity in the thighmuscle, making it more targeted to the

abs and the best overall exercise.

(www.acefitness.org)


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80% of our population will experience

some kind of back pain in their life.

Now, using Gymnastic Balls, the badposture, poor body mechanics and

inflexibility can be replaced with proper

conditioning and balancing of trunkmusculature. Maintaining perfect

posture with a ball is fun, exhilarating

and effective. (bodytrends.com)


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Fitness trainer Paul J Goodman argues that

Swiss ball-based exercises are the key to

effective improvements in trunk strength. Asactions performed on the ball involve greater

stimulation of the neuromuscular system,

users develop better balance, coordination

and proprioception, Goodman says.These assertions are not backed up by any

research references rather, they come from

Goodmans experience working with clients

using Swiss balls.

(sportsinjurybulletin.com)


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Anatomy Refresher


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Scientific Evidence

Drake J, Fischer, Brown SH, Callaghan JP (In Press).

Do Exercise Balls Provide A Training Advantage For Trunk

Extensor Exercises? A Biomechanical Evaluation.Journal of Manipulative and Physiological Therapeutics.


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Purpose

To examine the spine posture, spine loading,

and trunk muscle activation for 3 common

back extension exercises on both a stable

(mat) and unstable (ball) surface.

Hypothesis: The ball condition will illicit

higher muscle activation and higher lumbarspine loading as compared to the mat

condition.


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Methods

Participants:8 physically active (>3 times per week) malesMean age = 23.4 years (+/- 1.8 years)

Mean height = 1.76 m (+/- 0.04 m)Mean Mass = 79.5 kg (+/- 7.5 kg)

All participants were free of any back pain atleast for the preceding year.

The protocol was approved by the Universityof Waterloos Research and Ethics ReviewBoard


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Participant Setup


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Statistics

Two-way repeated measures analysis ofvariance (ANOVA) were used to test the effectsof exercises, and surface conditions for EMG,spine postures, and loading variables.

A least squared means test was used to deciphersurface exercise interactions.

In all tests, the 95% (p=0.05) level of confidencewas used for rejection of the null hypothesis.


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Results:

Muscle Co-contraction

0

20

40

60

80

100

Back Extension Contralateral Single Leg

Extension

Reference

Posture

%Co-contraction

Trunk Extensor Exercises

A

B

MatBall

Ref.B


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Results: L4/L5 Joint

Compression

0

1000

2000

3000

4000

5000

6000 Mat

Ball

Ref.

Single Leg

ExtensionReference

PostureBack Extension Contralateral

Trunk Extensor Exercise

L4/L5Joint Compression(N) B B

C C

A

A


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Results:

L4/L5 Joint Shear

-400

-300

-200

-100

0

100

200

300

400

500

L4/L5JointAPShear

Trunk Extensor Exercise

Back Extension Contralateral Single Leg

Extension

Reference

Posture

MatBallRef.

A

A

B

B


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Conclusion

For a young, healthy population, there

appears to be no training advantage to

using the exercise ball for the givenextension exercises.

The reduced activation and decreased

loading may however be well suited to

rehabilitating populations unable to

withstand higher loads.


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Scientific EvidenceAnderson KG and Behm DG. 2004

Behm DG et al. 2005

Marshall PW et al. 2005Stanton R et al. 2004

Tse MA et al. 2005

Hildernbrand K and Noble L. 2004

Mori A. 2004Vera Garcia FJ et al. 2000


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Research Analysis

Variables

Author Spine Load Force Output EMG Function Tests

Anderson KG and Behm DG. 2004 X YES YES X

Behm DG et al. 2005 X X YES X

Marshall PW et al. 2005 X X YES X

Stanton R et al. 2004 X X X YES

Hildernbrand K and Noble L. 2004 X X YES X

Mori A. 2004 X X YES X

Vera Garcia FJ et al. 2000 X X YES XDrake J et al. In Press YES X YES X


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Research From the Rock

Anderson & Behm 2004

Examined Chest

Press on ball

Increased activation

on ball

Decreased maximum

force output

Behm et al. 2005

Examined a series of

core exercises

Ball elicits higher

muscle activation

Superman elicits

highest activation***


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Marshall et al. 2005

University of Auckland


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Hildenbrand and Noble 2004

Kansas State University


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Vera-Garcia et al. 2000

University of Waterloo Unstable surface

caused increases inmuscle activity andactivation patterns

Unstable surfaceprovides greaterdemand on the motor

system, but may causehigh load demands onthe spine


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Does Core Training on the Ball

Increase Performance?

Stanton et al. 2004

Studies effects of 6

week ball training

program on running

economy

Core stability scores

increasedNo increase in running

performance

Tse et al. 2005

Studies effects of 8

week ball training

program on rowing

performance

Core stability scores

increasedNo increase in rowing

performance


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Safety in Ball Use

McGill (2002) discusses when and howto implement Swiss ball useRehabilitation should focus on establishing

positive slope of improvement on stablesurfaces first!

New users may not have the core stabilityor motor programming to effectively use a

ball without assistanceDo not ignore increased spine load

demands with Swiss ball use


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Sitting on the Ball

www.bodytrends.com/ballchar.htm


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Bringing It All Together

Ball Advantages

Higher activation

Greater recruitment

of stabilizersProvides adequate

training stimulus forrectus abdominus

Ball Disadvantages

Imposes higher loaddemands

Increases need forpelvic stability

Decreased ability toproduce max force

No link to increasesin performance


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Questions?

core stability swiss ball

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