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Biomechanical Considerations for Body Ball Training

The biomechanics of movement - both in sport and everyday life - require not only strong abdominal muscles but also a strong, balanced "core". The abdominal muscles, along with the lower back, hip flexors and extensors, adductors and abductors, hip rotators and glutes, collectively act to facilitate movement. This is also called the "speed center". A hockey shot, golf swing, football throw, rugby tackle, and tennis serve are all powered by the "speed center".

We know of athletes who can bench press 300 pounds forever, but, once they are standing in an erect position, they are easily knocked off balance. That is because they have not incorporated their core muscles into their strength development. Functionally, you are only as strong as your weakest link. And the weak link can lead to serious injury.

For athletes preparing for high-force dynamic movement and for fitness enthusiasts who strength train, the intersegmental and stabilizing muscles must be better developed to prevent injury. These muscles in the spine, shoulders, hips, knees and ankles can best be stimulated and overloaded by performing exercises in an unstable environment. The stability ball can provide this very environment.

How to Safely Use the Body Ball

While sitting on the ball, hips and knees should be at 90 degrees:

45 cm ball fits a person 4' to 5" tall
55 cm ball fits a person 5' to 5'6" tall
65 cm ball fits a person 5'7" to 6'2" tall

Control each movement. Focus on targeted muscle group. Sit in the center of the ball with hips and knees bent at 90 degrees and legs parallel at hips width apart. Place your feet firmly on the floor in proper alignment. Use your hands to guide and balance you. Stop when you feel tired.

The Inner Unit Function

The function of the lumbopelvic inner unit is to stabilise the joints of the spine and pelvic girdle in response to external loading. This is accomplished by: increasing the intraabdominal pressure, increasing the tension of the thoracodorsal fascia, increasing the articular stiffness.

Research has shown that these muscles should work at low levels at all times and increase their action before any further loading or motion occurs. When the inner unit is functioning optimally, it provides anticipatory intersegmental stiffness of the joints of the lumbar spine and pelvis. This force closure (external force) acts with the form closure (shape of the joint) and helps prevent excessive shearing at the time of loading.

This stiffness/compression occurs prior to the onset of any movement and prepares the low back and pelvis for additional loading from the outer unit (global system). Simultaneously, the diaphragm maintains respiration while the pelvic floor assists in maintaining the position of the pelvic organs as load is transferred through the pelvis.

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