More and more people are encouraged to practice exercises on unstable surfaces, such as on the fit ball or the bosu. Do you know these training mechanisms? If not, we invite you to explore implements from your training center. Since, it will not only be fun and innovative. It can also add a bit of complexity to your usual routines.

What does instability mean?

As simple as the very nature of the word. A pedal, manual or mid-body support, in which the body must perform balance and proprioception functions to maintain the correct mobility patterns for said exercise or sporting gesture.

A detail instability does not always need an external implement. The instability is induced starting from any anatomical position that breaks the natural anatomical position of the human being. An example: the one-foot stand.

What are the benefits of unstable training?

First, imagine a bicep curl. Now, imagine its realization with a single foot support or on an unstable platform like: BOSU ; T-BOW, or even a vibrating platform.

It is more complex, right? This is due not only to the fact that the neuromuscular system must focus on more external stimuli, not on an isolated and analytical act. Another important aspect is at the mental level: refine and polish aspects such as focus on an activity, concentration or determination.

Well, in a basic curl, a person can get away and automate the act. In instability, each micro-imbalance is unique, and must be counteracted towards re-balance.

What implements can we use to train it?

We have named a few, however, the range is getting higher and higher, and the personal evolution of each user by level increase. It can lead you to apply several at the same time to enjoy new motivating sensations, and, in turn, risky.

We will name a few in case you were curious to know some of them:

  • BOSU
  • Fit ball
  • T-BOW
  • Vestibular disc
  • Foam roller
  • ‘Phis roll’
  • Medicine ball
  • Table of ‘Boehlert’
  • Tennis ball

Why is training on unstable surfaces so important?

The benefits are unquestionable, although, as a detail, some current studies determine that, in the face of the best in high-level sports, they are not of great importance.

1. Improved balance-coordination

Two aspects coexist within said improvement: the vestibular system, said sensory system is one that allows us to remain stable in a spatial-temporal way.

Its receptors are located in the inner ear, working directly with the ocular system, but also with the neuromuscular, to find a correct achievement of the dynamism and stability of the skeletal-muscular system.

2. Increased exercise intensity

As we have explained before, adding an unstable platform adds an extra complexity to the technical act. Well, it is not only about moving a load, it is also about having an adaptable position in the face of variations in said load, reflected in daily and functional acts.

3. Improved body posture

In biomechanical aspects, by dominating instability, the human body is forced to reposition itself correctly in the face of muscular imbalance or static habitual positions. In addition, to respond accordingly to any inconvenience of the destination in terms of standing integrity.

4. Improved joint mobility

If we condition our body to perform only and exclusively fixed and analytical movement patterns, we will obtain as a result a thick and purely linear motor capacity. Daily life is not like that, it is based on 360º. And, therefore, we must provide the human body with these characteristics.

Do you dare to try? We assure you that once you know the possibilities of implementing imbalance in any training modality, you will be impressed. And, don’t forget, the fun factor is important in any human activity, enjoying something.