Like the name implies, unstable surface training is when you perform resistance or bodyweight training with all or part of you acting against a surface that it self is unstable. Stable surface training, is when you are simply standing on the ground or sitting on a regular bench or any surface that is stable.
Simulating an unstable surface environment in a controlled setting creates a shaking reaction. That shaking or balance reaction stimulates proprioceptors. Proprioceptors are position sensors in your joints. This can improve sensory function, meaning that the central nervous system receives better feedback to improve the motor signals it sends out, Thus strengthening your joints and improving joint health.
From a neurological standpoint your body understands that if you improve joint health your ready for more tensile strength or more force to go through each and every joint in your body which means you can utilize more muscles on all sides of your joints to be able to recruit and co-contract to create a better more stable joint.
Joints connect bones and its primary function is to provide motion and flexibility to the frame of the body. A strong joint provides stability for the overall framework of your body in motion.
By strengthening that signal, this allows for better coordination to send a more direct signal to get a stronger contraction and tell your body that it has the stability to protect you.
Some great tools to incorporate into your rehab or workout are: Bosu balls (my favorite), stability balls, dyna discs and medicine balls. Really you can create your own unstable surfaces to challenge yourself.
Also, the faster you go the harder the unstable surface gets, the more challenging it becomes to your joints and stabilizers.
DO WHAT YOU CAN WHILE YOU CAN’T DO!
In peace, health & with much love,
Certified Fitness Nutrition Specialist
Certified Personal Trainer