I have run into a number of sites where the swiss ball is recommended as a excellent tool for flexibility and strength training. The theory is just balancing on the ball alone works your core muscle no matter what muscle you are working and your balance will naturally improve unless you enjoy falling. Anyone have any experience with working with a swiss ball that would like to share?
Hmmmm... not sure I should get into this. I have used a swiss ball myself (able to stand on it unsupported and do squats, and also tossing a 12 lb medicine ball back and forth with a training partner) I have used a swiss ball with clients, but I am leaning away from it lately. It does add some variety to the programs.
The thing is, while I think it does recruit the core somewhat (as well as all the other muscles of the body), I'm not sure it works them all that functionally. I never felt that I was particularly more "stable" after training on the ball (albeit I have decent core strength as it is) [I'm not sure quite why it got credit for being particularly a "core" exercise - I always felt the foot and ankle was working the most, followed by the thighs, then hips, and so on.]
The philosophy I adhere to would say that training with artificial instability (i.e. kneeling or standing on a swiss ball) will develop artificial stability.
Balancing on the ball is not actually all that difficult, although it IS a good trick that people seem to get a kick out of.
To my mind, the best thing that you can do for your "core" is to regularly perform trunk movements in all planes of movement, in functional positions (i.e. standing), progressing to resisted movements, holding onto weight in the form of dumbbells or medicine balls, etc. Make sure your hip and thigh musculature and joints remain flexible. Avoid doing common but mis-informed exercises which may place excessive stress or compression on the joints of the spine.
The spine is tricky - it needs some stress (active lifestyle, exercise), but too much (i.e. too heavy, to intense, poor body mechanics) and too little (inactivity) are both bad.
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Physioguy... are there any books that you know of that explain some of the core exercises that you like?
No, I'm not aware of any books about these exercises. I got them from a course I attended for PT's. You probably can find something along the lines at Vern Gambetta's website.
If I can, I'll try to find some articles that go into the sort of exercises I use.
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As usual Physioguy is complete and I have nothing substantial to add to his post. I think mostly the swiss ball is a training toy that can add some variety. And I would love to see you standing on it Physioguy, that is a great trick. In terms of books I will tell you that there are many in the bookstores and the best one (as they all seem to be pretty right on in my opinion, is the one that has the attitude you like. They all try to find a different layout style but they say basically the same. I like things more athletic but have a friend with a book that is more balletic and there are also a couple that refer specifically to golf. They have 90% of the same exercises with minor changes.
Physioguy... are there any books that you know of that explain some of the core exercises that you like?
Forgot about this.
The exercises that I use really aren't all that special. You don't often see them being performed, so I guess they aren't all that common, either. The exercises that I use basically involve specific movement patterns, in various planes of motion. They may be performed in 2-legged standing, progressing to 1 leg with touch toe on the other leg, and then single-leg stance. They may involve reaching with the other leg, or reaching with one or both arms. They may involve reaching to a target, and then coming back to start position without touching the ground. they are progress to involving light weights such as dumbbells or (my favourite) medicine balls.
It really is about understanding human movement, then training the various movements, so that the body learns how to control the movement. And that, my friend, is really what "core stability" is all about - movement or flexibility, with the strength (stability) to control that movement.
Once someone understands the principles, you can literally get creative with workouts, where no workout is identical to the previous one. The nice thing about the exercises is that they train the muscles through a funcitonal range of motion, in functional positions (i.e. standing), they stimulate the nervous system, and they train balance/proprioception. On top of that, they are fun (subjective)!
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After this, there is no turning back. You take the blue pill - the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill - you stay in Wonderland and I show you how deep the rabbit-hole goes.
Sure, how about taking the medicine ball in both hands, stand on one leg, and reach the ball overhead and behind you (not straining or stretching, but getting back there a little), and bring it back in front of you. Repeat for a given period of repetitions or time.
For some "golfy" exercise, assume a golf address position, but holding a medicine ball where the golf handle would be. Repetitively perform some backswing movements, occasionally throwing the ball over your back (towards the target). Of course, you can also work the "follow through" part of the swing, this time occasionally throwing the ball towards the opposite direction (i.e. away from the target)
Key points would be to allow the weight to shift towards the backswing side, or the follow-through side, as appropriate. For the backswing exercise, try to FEEL the right side loading, for the follow-through, FEEL the left leg loading.
__________________
After this, there is no turning back. You take the blue pill - the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill - you stay in Wonderland and I show you how deep the rabbit-hole goes.
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