Stabilization Training, Injury Prevention, & Increased Longevity
Fitness is always something I’ve been passionate about and as I have grown in my faith, I recognize that it is a true gift from God. His goodness and gifting have allowed me to do something I truly love each day, and for that, I am forever grateful.
Health, Wellness, and movement are a blessing and it is my goal to empower women to move their bodies, gain strength, live well, and move better! I’ve had the gift of working with women throughout various stages of life, ranging between the ages of 14 and 67, WOW, what a joy!
Regardless of age or stage, one thing we never skip out on is stabilization training
I wanted to present this topic due to the benefits I have seen and researched over the past ten years in the industry. From quality of life improvement, injury prevention, rehabilitation training, and improved healthy aging, the benefits of stabilization training make a compelling case we need to give this area attention and focus to improve our total body health.
Many would argue that the value of this specific training methodology is more important for the older population. However, I would make an evidence-backed case that would disagree, start young and KEEP this going throughout the lifespan. No matter the age or stage of life we can all use extra assistance in our balance, stability, and overall bodily awareness.
I cannot tell you how many times I have slipped and thankfully, caught myself, due to my body’s ability to fire signals, activate stabilizers, and engage sensory neurons to help me regain balance. I’ve heard many of the same stories from my clients, and even while some have fallen and hit the ground, they have not been injured from the fall because we have built strength (muscle mass and bone density gain). I account this to stabilization training, the nutritional dietary intake of protein, and strength training where we have built up bone density and muscular tissue.
When we look at health in new ways, we open our minds up to see it for much more than “looking good”. While I think most individuals would agree that having confidence in the way our body looks externally is important (and not just for societal standards but for optimal body composition health) how we FEEL internally, is much more important!
Fitness at the end of the day is not only about growing stronger and moving well in our workouts, it’s about functioning more optimally daily, gaining stronger muscular control, gracefully aging well, and completing our ADLs (activities of daily living) with ease and comfort.
Stabilization training comes through many forms of exercises, and each of the Temple Health Exercise programs includes individualized components of cardiovascular conditioning, strength training, and stabilization exercises. I would encourage you to include each aspect of these training principles for a well-rounded approach, the benefits of each are unique and complement one another. When you combine each principle, you will improve health markers, decrease the risk of disease, and build strength.
Of course, however, I want to mention the MOST effective and “best for you” training program will come from doing exercises that 1) you enjoy and 2) you will stay consistent too. Depending upon your goals, health history, risk factors, and unique individual profile, your training program should align closely to your needs.
Let’s now get into some specific examples of stabilization training
Envision holding a plank on a bosu ball, balancing on one leg while doing an overhead press, lunging with a side twist, moving in a variety of planes of motion, training with dumbbells rather than machines, etc. All of these are various forms of stabilization training and proprioception. You may be wondering what the word proprioception even means so let me break it down.
In a “perfect” world, we would have ultimate bodily awareness and be able to complete all actions as we desire however, due to a vast amount of evidence this is not the case. We must work on, train, and build skills specific to what areas/movements we desire to grow within. This is one of the many reasons it’s important to have a structured plan with specific goal-oriented results in mind. Having a target to work towards creates focus and intention surrounding the optimal outcome and expected results/benefits.
Proprioception
Proprioception was a term I learned about in 2014 as I was studying to earn my certification in 1-1 Personal Training. At this time, I was working as a group fitness instructor and was building my knowledge upon the vast benefits of both cardiovascular and resistance training. In my time learning about proprioception, I gained a deeper insight into how critical this training principle is.
To break it down, proprioceptive training focuses on performing movements that challenge proprioceptive receptors which stabilize our joints during both static and dynamic functional tasks.
It can be referred to as our body knowing where it’s at in space throughout various motions. Keep in mind this principle occurs throughout the day, and it does not just apply to physical exercise. While exercise is intentional physical movement, physical activity includes ADLS (acts of daily living) walking into the office, cooking for our family, taking trash cans out to the street, chewing gum, etc. To break this down further, and dive a bit deeper into movement patterns, let me define two specific terms about exercise: static & dynamic movements.
Dynamic exercises
Dynamic exercises are movement patterns in which your body goes through multiple locations (planes of motion) using various muscles while static exercises are movements you typically will hold for a singular position. Need an example? Let’s take a runner’s pose for a static movement that focuses on stretching and lengthening muscle tissue. Other, static movements could include wall sit or plank holds on forearms.
Dynamic on the other hand would be walking lunges, squat to dumbbell press, wood chop with cable machine, side banded steps, etc. the list goes on and on. Through the act of proprioceptive receptors (which are throughout our body’s muscles, skin, and joints) we can gain strength through efforts in our balance, mobility, and movement patterns (both in dynamic and static exercises and day-to-day activity).
Stabilization training not only utilizes the proprioception musculature but also stabilizers in the body that direct and guide movement patterns. The benefits of stabilization training are amazing from increased muscle flexibility, improved range of motion (ability to move our joints through full ROM *range of motion) improved aging health, decreased risk of injury, improvement in mind-to-muscle connection, and musculature control, it’s amazing!
You may now be wondering, how should I incorporate this training methodology. While there is no one-size-fits-all I’d recommend adding a minimum of 2 sessions per week dedicating 20 minutes to focus on stabilization exercises. To further simplify, add 10 minutes 4 times per week dedicated to stability training.
TOP 6 Stabilization Training Exercises
Here is a list for you to try on your next workout (*I’ve also included progressions to work up to as you grow stronger, do body weight first, then add weights as you feel stable):
- Stand on one leg, alternate every 30 seconds *extra challenge when ready, close your eyes as you hold
- Bosu ball balance on plank for 30 seconds *extra challenge balance on one foot and hold the other foot up in the air
- Bird-Dog for 1 minute *extra challenge lift knees off the floor balancing elevated
- Reverse lunge with both arms extended straight above shoulders *extra challenge add 5lb dumbbells to each hand while lunging
- Glute Bridge *extra challenge add 10lb dumbbell onto the hips
- Single leg balance & reach *extra challenge add 5lb dumbbells to the hand reaching towards floor
Taking responsibility for our health matters and you can choose today to make a change.
