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Strong Neck and Back - Deep into the Core

By Paul Stephen Lubicz – The Wellbeing Manager

A word that is commonly being used in exercise is core. No, we’re not talking about an apple core; we’re talking about the inner muscles that make up the abdominal region, hips and lower back. Most people focus their attention on the muscles that are more visible ( the Mirror muscles) and are easy to train, such as biceps, pecs and back because due to the fact that they are visible, however, it happens too often that our core muscles that act as our foundation are over looked. So what is core training, or better yet core stability, and how does an individual increase their core stability?

Core training is best done when the body is placed in an unstable environment. One way to accomplish an unstable environment is with the use of those big colourful balls, depending on who you talk to; they are commonly referred to as Swiss balls or stability balls. Once used as a tool for rehabilitation, it has now become a hot item for healthy individuals to use, involve the core and increase the emphasis on stability training and functional training. This emulates real life movements so that you are able to function better in your every day environment.

The Swiss balls can be used in a variety of ways e.g. use with bodyweight only, integrated with machines and free weights, or can be used with other fitness accessories like medicine balls and resistance bands.

We have all seen Swiss balls in fitness facilities even used as chairs and advertised in catalogues, but the question many people ask is what makes Swiss ball training so great? How can sitting, rolling, moving or performing an exercise on a ball be beneficial? Believe it or not but there are numerous benefits to Swiss ball training, some of them are listed here.

Improved Posture

It takes more energy to move the body when you have poor posture not to mention an increase of stress to the joints, stabiliser muscles which can result in cumulative injuries. By simply improving posture the body will function more effectively and efficiently. Swiss ball training is one of the best forms of posture training. Postural muscles have to work in the unstable environment, unlike supported exercises such as machine training.

Improved Balance / Stability

The human body moves in three planes or a combination of planes and for improved balance and stability, an individual needs to perform exercises that allow them to train in these multiple planes. Traditional machine weight training takes the balance out of the picture and the machine actually becomes your stabiliser. Swiss ball training places you in an unstable environment forcing you to utilise your neutraliser and stabiliser muscles to stay balanced in a given position or through a particular motion. One of the benefits of addressing balance and stability is improved sports performance since you are able to apply more power and strength to any situation, especially out on the golf course, when you need to balance and stabilise your body on a hill or unstable position.

Improved Nervous System Activation

The benefit of improving your nervous system activation is that you are able to transform the strength you developed from your training program to real life situations, whether they are sport related or everyday activities.

Strengthen the core and extremities. Swiss ball exercises require constant activation of the core muscles, which translates to a more functional core as well as developed abdominal and back muscles. Using the Swiss ball with free weight exercises will help develop the extremities while training the core at the same time.

As you will quickly learn, you just don’t get on the Swiss ball and begin your exercises; there are several rules to follow in order to perform the exercises correctly and safely. Seeking the help of a qualified personal trainer experienced in stability/functional training will be beneficial.

The Swiss balls is not just about getting on one and trying not to fall off – you must maintain proper positioning throughout the exercises. Tucking in the pelvis and drawing the belly button in, contracting your buttocks are some cues that you will need to focus on through the exercises. Remember progression is the key emphasising quality rather than quantity.

Swiss ball training is great but not unlike any other fitness fad can become too large of a focus; stability needs to be integrated into a program with consideration of all components of fitness i.e. muscle strength & endurance, cardiovascular, flexibility, stability/balance and co-ordination, so that your program is specific.

As mentioned before, progressing through to an increase in stability needs to be done sensibly. This is where the professional assistance of a personal trainer can be useful. A personal trainer will be able to set up your program that is customised to your needs, wants and lifestyle, so that you have a balanced specific and safe program that always enjoyable.

No matter what your fitness level may be, anyone can utilise a Swiss ball due to the vast variety of exercises from beginner to advanced level.