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"Swiss exercise balls."
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Sports stretch with Resist-A-Ball
Sports Stretch With Resist-A-Ball® details how to use a Resist-A-Ball to perform appropriate stretches specific to many popular sports, including golf, tennis, running, and basketball. The DVD explains how to use the ball to develop controlled mobility and dynamic stability, which will help create strong, fluid movement. In addition, the DVD details how these exercises can fit into many programs and offer participants a whole new twist in stretching. The DVD invites personal trainers to roll into new flexibility moves and, in the process, better understand what other muscles come into play for a total workout.
Streaming Video
Stable to unstable differences in force–velocity-power profiling during chest presses and squats
Despite several studies investigating the effect of instability resistance exercises on neuromuscular performance, the force–velocity-power characteristics of muscles involved in lifting tasks and the underlying mechanisms have not been fully explored. This study investigates power-velocity and force–velocity relationships during resistance exercises performed on stable and unstable surfaces with different weights. A group of 63 physically active young men performed chest presses on the bench and Swiss ball, and squats on the firm surface and BOSU ball with weights from 20 kg to at least 85% of one-repetition maximum. Peak and/or mean values of power, velocity and force were analyzed. Results showed significantly lower peak power and force during chest presses on the Swiss ball as opposed to the bench at lower velocities (147.6 W and 176.0 N at 1.1 m·s−1, 108.7 W and 126.4 N at 1.3 m·s−1, 112.0 W and 72.7 N at 1.5 m·s−1; all at p < 0.01). Their values produced at lower velocities were also significantly lower during squats on the BOSU ball when compared to the firm surface (232.2 W and 257.1 N at 1.1 m·s−1, 228.2 W and 173.3 N at 1.2 m·s−1, 245.1 W and 156.8 N at 1.3 m·s−1, 254.5 W and 113.5 N at 1.4 m·s−1; all at p < 0.05). These significant differences between power produced during stable and unstable resistance exercises at lower velocities (or at higher loads) have to be taken into account in sports that require production of a high force in a short time. Because of the variable loading patterns under unstable conditions, it is necessary to quantify the optimal exercise load for each individual athlete.
Journal Article
Effects of trunk stretching using an exercise ball on central arterial stiffness and carotid arterial compliance
PurposeAcute or regular stretching exercises reduce arterial stiffness, but whether stretching exercises per se can reduce central arterial stiffness remain controversial. Recent studies have suggested that mechanical stimulation of arteries can directly modulate arterial stiffness, rather than causing systemic effects. Thus, this study aimed to examine the effects of trunk stretching using an exercise ball on central arterial stiffness and carotid arterial compliance.MethodsTwelve healthy young adults participated in two different trials for 30 min each in random order on separate days: a resting and sitting trial (CON); and supervised passive trunk stretching using the exercise ball (EB). In EB, subjects preformed six types of passive trunk stretching using the exercise ball. At each site, passive stretching was held for 30 s followed by a 30-s relaxation period, repeated 5 times during the 30-min trial. In CON, subjects rested on a comfortable chair for 30 min.ResultsAfter the experiment, carotid-femoral pulse wave velocity was significantly reduced in EB, but not in CON (EB vs. CON: −4.5 ± 1.2% vs. 0.2 ± 0.9%; P < 0.05). Carotid arterial compliance was also significantly increased in EB, but not in CON (EB vs. CON: 38.4 ± 11.4% vs. 4.1 ± 9.4%; P < 0.05). Supplemental experiments also confirmed that stretching of lower extremity did not reduce carotid-femoral pulse wave velocity.ConclusionOur findings indicate that acute, direct trunk stretching using an exercise ball reduces central arterial stiffness and increases carotid arterial compliance in young healthy men.
Journal Article
Effects of rear-foot instability devices on lower-limb muscle activation during the Bulgarian split squat in male football players
Unilateral resistance exercises such as the Bulgarian Split Squat (BSS) are commonly used to develop lower-limb strength, postural control, and neuromuscular coordination, depending on training variables (e.g., load and intensity). Although instability training increases muscle activation, few studies have examined the effect of rearfoot instability on neuromuscular responses during BSS. This randomized crossover study investigated the acute effects of three rear-foot instability devices on muscle activation during the ascent and descent phases of the BSS in 23 trained male football players. Participants performed body-weight BSS under four conditions: stable platform, BOSU ball, Swiss ball (Swiss), and TRX suspension. Surface electromyography (sEMG) recorded activation of the rectus femoris (RF), vastus lateralis (VL), vastus medialis (VM), biceps femoris (BF), semitendinosus (ST), and gluteus maximus (GM). Two‑way repeated‑measures ANOVA showed significantly greater activation during ascent for BF (
p
< 0.001), ST (
p
= 0.006), VL (
p
< 0.001), VM (
p
< 0.001), and GM (
p
< 0.001). Quadriceps activation during descent was highest on the Swiss: RF (Swiss vs. stable:
p
= 0.002; Swiss vs. BOSU:
p
< 0.001; Swiss vs. TRX:
p
= 0.006), VL (Swiss vs. stable:
p
= 0.017; Swiss vs. BOSU:
p
= 0.001), and VM (Swiss vs. stable:
p
= 0.024; Swiss vs. BOSU:
p
= 0.046). TRX increased ST activation during the ascent compared to the Swiss (
p
= 0.034), and the BOSU showed higher ST activation than the Swiss during the descent (
p
= 0.004). Surface significantly affected activation (ST:
p
= 0.018; RF:
p
< 0.001; VL:
p
< 0.001; VM:
p
= 0.013; GM:
p
= 0.042), and there was a significant surface × phase interaction for GM (
p
= 0.041). The findings highlight rearfoot instability as an effective programming variable to selectively enhance muscle activation without external loading, supporting its application in strength and rehabilitation programs.
Journal Article
Strengthening exercises using swiss ball improve pain, health status, quality of life and muscle strength in patients with fibromyalgia: a randomized controlled trial
The aim was to evaluate the effectiveness of strengthening exercises using the Swiss ball in patients with fibromyalgia through a randomized controlled trial with intention to treat analyses. A total of 60 patients with fibromyalgia met the inclusion criteria and were randomly allocated to either the Swiss ball exercise group (n=30) or a stretching group (n=30). All patients participated in 40-minute training sessions 3 times per week for 12 weeks. Pain (Visual Analogue Scale 0-100); muscle strength (One Repetition Maximum test); health status (Fibromyalgia Impact Questionnaire Revised); quality of life (Short Form-36 questionnaire) were evaluated at baseline, and after 6 and 12 weeks of training. The Swiss ball group showed a statistically significant improvement in VAS (0-100) (p<0.001), SF-36 (p<0.05) and Fibromyalgia Impact Questionnaire (p<0.001) compared with the stretching group. The results of this study proved that the treatment for fibromyalgia with strengthening exercises and the use of the Swiss ball led to improvement of pain, quality of life, muscle strength and decreased the need for medications for this disease compared to stretching exercises, without negative effects.
Journal Article
Combined functional pelvic floor muscle exercises with Swiss ball and urotherapy for management of dysfunctional voiding in children: a randomized clinical trial
We report the clinical results of two types of urotherapy programs in children with dysfunctional voiding (DV). Sixty children with a median age of 8 (range, 5–14) diagnosed with DV were randomly allocated to one of two groups, each made up of 30 patients. Patients in group A underwent behavioral urotherapy (hydration, scheduled voiding, toilet training, and high-fiber diet) combined with pelvic floor muscle (PFM) exercises, whereas group B only received behavioral urotherapy. All parents completed a voiding and bowel habit diary chart. Uroflowmetry with pelvic floor surface electromyography (EMG) and bladder ultrasound were performed on all patients at the beginning and the end of the 1-year study. Abnormal voiding pattern normalized to a bell shape in 21/30 of patients in group A and 8/30 of patients in group B (
P
< 0.000). EMG activity during voiding disappeared significantly in 23/30 patients in group A compared to 15/30 patients in group B (
P <
0.02). Episodes of urgency resolved in 12/14 of patients in group A and 3/11 of patients in group B (
P
< 0.01). Daytime wetting improved in 15/17 and 4/11 of patients in groups A and B, respectively. In addition, reduction in post-void residue (PVR) was significant in group A (
P
< 0.003).
Conclusion
: Functional PFM exercises with Swiss ball combined with behavioral urotherapy proved as a safe and effective therapeutic modality, reducing the frequency of urinary incontinence, PVR, and the severity of constipation in children with DV.
Journal Article
There Is No Cross Effect of Unstable Resistance Training on Power Produced during Stable Conditions
This study evaluates the effect of 8 weeks of the stable and unstable resistance training on muscle power. Thirty-three healthy men recreationally trained in resistance exercises, randomly assigned into two groups, performed resistance exercises either under stable or unstable conditions for 8 weeks (three sessions per week). Before and after 4 and 8 weeks of the training, they underwent squats and chest presses on either a stable surface or on a BOSU ball and a Swiss ball respectively with increasing weights up to at least 85% 1RM. Results showed significant improvements of mean power during chest presses on a Swiss ball at weights up to 60.7% 1RM after 4 and 8 weeks of the instability resistance training. Mean power increased significantly also during squats on a BOSU ball at weights up to 48.1% 1RM after 4 but not 8 weeks of instability resistance training. However, there were no significant changes in mean power during bench presses and squats on a stable support surface after the same training. These findings indicate that there is no cross effect of instability resistance training on power produced under stable conditions. This confirms and complies with the principle for specificity of training.
Journal Article
Is Swiss-ball-based exercise superior to plinth-based exercise in improving trunk motor control and balance in subjects with sub-acute stroke? A pilot randomized control trial
Introduction Stroke is the most common cause of neurological dysfunction, associated with high mortality and morbidity. Early stroke rehabilitation is essential for optional functional recovery, particularly motor control of the trunk muscles and balance. The study investigated the effects of Swiss-ball-based and plinth-based trunk exercises for improving trunk control and functional balance in subjects with sub-acute stroke. Methods Overall, 20 sub-acute stroke patients aged 40–60 years were recruited and divided into the experimental group (Swiss ball exercise) and the control group (plinth exercise). Upper and lower trunk exercises were performed by the patients sitting on a Swiss ball or a plinth. The 45-minute sessions were applied for 5 days a week for a total of 4 weeks. Trunk Impairment Scale, Modified Functional Reach Test, and Functional Balance Scale evaluations were performed at baseline and at the end of the 4 weeks. Results The differences between the baseline characteristics of participants in both groups were not significant. After the intervention, there were significant (p > 0.01) changes in the Trunk Impairment Scale total, static, dynamic, and coordination scores, mental status, Modified Functional Reach Test results, and functional balance scores, with high effect sizes in the Swiss ball exercise group. Conclusions In patients with sub-acute stroke, trunk exercises performed on a Swiss ball were found to be more effective than those performed on a plinth to improve trunk control, forward and lateral reach, and functional balance.
Journal Article
Abdominal muscle EMG-activity during bridge exercises on stable and unstable surfaces
To assess abdominal muscles (AM) activity during prone, side, and supine bridge on stable and unstable surfaces (BOSU, Swiss Ball).
Prospective comparison study.
Research laboratory.
Thirty-three healthy volunteers from a university population.
Surface electromyography of the rectus abdominis (RA), the external oblique (EO) and the internal oblique with the transversus abdominis (IO-TA).
The AM exhibited the highest activity during prone bridge on a Swiss Ball (RA, EO, IO-TA 44.7 ± 19.2, 54.7 ± 22.9, 36.8 ± 18.6 in % of MVC, respectively). The lowest activity was observed during supine bridge on a stable surface and a BOSU (under 5.0). The lowest ratio analyzed on the basis of the relation of EO and IO-TA activity to RA was obtained during prone bridge on the Swiss Ball (1.4 ± 0.7 for EO, 0.9 ± 0.5 for IO-TA). The highest ratio was obtained during prone bridge on stable surface and supine bridges.
The highest level of activity in the abdominal muscles is achieved during prone bridge on a Swiss Ball. However, this exercise provided the lowest activity of the EO and IO-TA in relation to RA. It is essential to conduct further studies verifying the usefulness of using Swiss Ball during core stability training.
Journal Article