- Functional strength training is best to maximize performance in activities of daily living. This means moving away from machine resistance training (which only works 1/2 of the kinetic chain) and towards resistance with full ranges of motion in a functional position, such as standing. Examples include squats, lunges, and push-ups. (1)
- Studies have shown that using unstable platforms during strength training help best recruit trunk stabilizers & postural muscles. These muscles function to help keep the body balanced and supported through all types of movement and activity. (2)
- The 'Superman' exercise (either on the stability ball or on hands and knees) has been shown to be the most effective trunk-stabilizer exercise for back stabilizer activation, and the 'Side Bridge' (with elbow and forearm as stabilization) has been shown to be best for lower abdominal muscle activation. (3)
- Those who incorporate core stability exercise in prevention & rehab of lower extremity injuries (such as ankle sprains and knee injuries) have been shown to be 5x more likely to return to vigorous sports activities compared to those who did not incorporate this type of program. (4)
- Complex movement activities like yoga, tai-chi, and playing piano have been shown to help exercise the neural networks in your brain and improve cognitive function. (5)
1. Santana JC, MEd, CSCS. Functional Training: Breaking the Bonds of Traditionalism, 2007 (DVD).
2. Norwood JT, Anderson GS, Gaetz MB, et al. Electromyographic Activity of the Trunk Stabilizers During Stable and Unstable Bench Press. J Strength Conditioning Res. 2007; 21(2): 343-347.
3. Behm DG, Leonard A. Trunk muscle electromyographic activity with unstable & unilateral exercises. J Strength Conditioning Res 2005;19:193-301.
4. Willardson J. Core Stability Training: Applications to Sports Conditioning Programs. J Strength Conditioning Res 2007;21:979-85.
5. Ratey JJ, MD. Spark. NY: Little Brown, 2008.
