Retain Stability!

It is generally accepted that the following elements are responsible for maintaining balance: – the time and the moment of muscle reaction (nerve control subsystem); – the appropriate force of the stabilizing movement muscles (active subsystem); – the suitable movement pattern in which the muscles work (nerve control subsystem).

Stabilization exercises should commence with the simplest exercises and gradually progress to increasingly more complex ones. Motor skill development is particularly important, especially mobility, stability, and mobility based on stability. Individuals who lack full range of motion in their joints should not initiate stabilization exercises. Absence of full range of motion in joints can be determined when someone is unable to fully extend their elbow or knee joints. These individuals should prioritize enhancing their range of motion in their joints and subsequently return to stabilization training. Otherwise, stabilization training could result in adverse consequences. Stabilization exercises are divided into the simplest (which should be started with) and increasingly complex (which should be progressed to after mastering the initial ones) ones. One can commence with static positions such as lying on the stomach or back and subsequently transition to positions such as kneeling, sitting, standing, and one-legged standing. The situation is akin to the development of movement patterns in infants – stability should be trained in all planes.

A fundamental tenet of stabilization training is to maintain control over the position of the spine. Stabilization exercises should always be performed in a corrected position and pay attention to the position of the shoulder blades. Movement during training should be smooth, without any deviation from the course. During each exercise, the abdominal muscles should be tensed, which allows for a focus on the deep muscles. A symmetrical position is also very important - during training, both parts of the body should be positioned in the same way and at the same height. Exercises should be performed in order from the simplest to the most difficult. The level of difficulty can only be increased if the training person is able to repeat a certain exercise without any difficulty at least 20 times. One should start with static positions, then add movement, and finally add a position on an unstable surface, which will further challenge the stabilizing muscles.

The body should form a line, with the abdomen tensed and held for some time. It is worth doing this exercise in several series. Bird Dog – in the position of the supporting knee, the right arm should be pulled straight out in front, so that it is parallel to the ground and forms a line with the body. Then the left leg should be straightened and held in this position. Tense the abdomen and then hold this position for a while. Similarly, the movement should be performed on the other side (left hand and right leg). Lifting the hips with the feet on the ball is a difficult but very effective exercise. The feet should be placed on the fitness ball and the hips raised to such a height that the body from the knees to the neck forms a line. It is worth including this exercise in the training plan. The described exercises are only the foundation for what can be done. Each exercise has many variations that can be performed in different ways, depending on the level of training. There are simpler and more advanced versions.

The principles remain consistent: corrected posture, body in one line, drawn-in and tensed abdomen. Systematic and proper execution of stabilization exercises will achieve the desired effect. It is worth considering carrying them out during a separate training session or dedicating 10-15 minutes in the evening for such activity at home.