Should I Really Be Using All Of These Balance Devices

Many people include the use of different balance devices such as; fitballs, dura discs and bosu discs when they conduct their daily exercise program.

I support the use of equipment such as fitballs to challenge trunk and joint position, but feel that without correct instruction, supervision and understanding, more  often than not the value of the exercise is lost.

Prior to introducing equipment that challenges the control of the body, the exercise participant should be instructed in how to hold the body in a neutral position.  Adopting a neutral trunk or body position is just a fancy term to ensure that the individual is positioning their body in such a way that they evenly load their muscles and joints.

The purpose of adopting a neutral trunk position when sitting on a fitball is to ensure that the muscles at the front and rear of the trunk are evenly loaded, thus balancing the forces being placed on the spine.  The image below illustrates the affect on the trunk when it deviates out of a neutral position.

Image A illustrates that by positioning the trunk in a neutral position the contribution of the front and rear trunk muscles are even, thus creating a balanced trunk position.  When the trunk is positioned in a flexed or forward position (image B), the muscles at the rear of the trunk bear more load.  Image C depicts the opposite scenario, by increasing the load placed on the front trunk muscles when the body is positioned in an extended position.

If you then perform a seated cable row on the fitball, starting in a flexed trunk position (image B), you will place additional load on the lumbar spine to achieve the movement.

This type of situation will have additional implication for persons who suffer from lower back pain.

Before you introduce balanced based equipment, try to position your body in a neutral position and become aware of how this feels when you introduce exercises.

Tips for adopting neutral trunk loading and position:
1) When standing, place even weight in the centre of each foot
2) Don't collapse from your sternum, resulting in rounding of the upper spine
3) When sitting, place even load through your sitting bones
4) Don't let your shoulders round forward

Have fun!

Matt
MSc, Grad Dip Sc, (Ex Rehab)
Accredited AEP