Stability Ball Training on Lower Back Strength

The purpose of this study was to guage the effectiveness of short-term stability ball (SB) training on males and females by comparing the strength changes produced within the core muscles. Forty-two previously untrained subjects, mean age = 23.62 ± 2.89 years were matched by their maximum strength (back strength: male = 190–200 kg, female = 45–50 kg and abdominal strength: male = 110–120 kg, female = 35–40 kg 1RM) and randomly placed in either one among these 3 groups; unstable SB group (n = 14), stable floor group (n = 14) and control group (n = 14) who did no exercise. SB training showed greatest improvement (p < 0.001) in back and abdominal strength (25.79 attempt to 29.51 % respectively), compared with the gain in floor training (FT) back and abdominal strength (10.28 % and 8.47 % respectively). Untrained female subjects achieved a better percentage of improvement in strength compared to males in both back and abdominal muscles, and this is often most evident within the SB training group. it’s apparent that performing core training exercises on unstable surfaces stressed the musculature, possibly activating the neuro-adaptive mechanisms that led to the first phase gains in strength.  เว็บแทงบอลฟรี

Keywords: stability ball (SB) training, back strength (BS), abdominal strength (AS)The core/trunk area might be termed the weak link between the lower and upper extremities of the physical body as many of us and athletes neglect this area in favour to coach other parts of the body. The core refers to the 29 pairs of muscles that support the lumbar-pelvic-hip complex that control movement during force production/transfer and stabilize the lumbar spine, pelvis and kinetic chain in response to balance perturbation during functional movements (Fredericson and Moore, 2005). it’s speculated that a robust core allows a private to completely transfer forces generated from the bottom through the lower extremities to the torso, and eventually to the upper extremities (Behm et al., 2005; Cissik, 2002).

The lack of core strength and stability can happen by presenting inefficient posture, poor movement technique and also will predispose an individual to injury. Since the lower back is usually not related to injury and is placed second only to the cold as a cause for medical care office visits and direct medical cost which exceeds $25 billion per annum (Cypress, 1983; Friedli et al., 1984). Currently most of the available literature on stability ball (SB) relates to functional performance (Anderson and Behm, 2005; Behm et al., 2005; Marshall and Murphy, 2005). However, the studies didn’t specialise in the strength of the lower back.

The training concept proposed during this study represents a crucial new approach on the consequences of short-term SB resistance training in improving core strength, particularly on the lower back. We aimed to research the effectiveness of SB training on the core muscles in reference to the enhancement of lower back strength and to work out which gender would receive more enjoy this intervention. We hypothesised that SB training could improve strength of the core muscles and its effectiveness towards females is higher compared to males.