Stability Training

Stage 1: Stable 1

This stage is to get to know the difference between stability and mobility – any and all questions the client has, must be answered here.

Make sure the client has a full understanding of what he/she is about to start doing.

Both feet and/or hands on a stable surface.

This should be seen as the phase of correct recruitment, correct activation and implementing of the correct firing patterns.

Also – differentiation and dissociation should be mastered in this stage as to move on to the next stage.

Stage 2: Stable 2

Both feet and/or hands on a stable surface.

Stage 3: Unstable 1

Both feet and/or hands on an unstable surface.

Stage 4: External Forces & Perturbations

These should be applied firstly to Stage 1 and then progressed through Stage 2 and Stage 3.

Therapist/Trainer starts applying pressure on various areas and in different directions as to upset the stability of the client.

Also, elastics may be used to gently pull in different directions at various points to upset the stability of the client.

Stage 5: Activities

Catching, Throwing, Hitting and Kicking Activities

Start in Stage 2 and progress through to Stage 3 and Stage 4

Stage 6: Stable 3

One foot and/or hand on a stable surface

Stage 7: Unstable 2

One foot and/or hand on an unstable surface

Stage 8: External Forces & Perturbations

These should be applied firstly to Stage 6 and then progressed through Stage 7.

Therapist/Trainer starts applying pressure on various areas and in different directions as to upset the stability of the client.

Also, elastics may be used to gently pull in different directions at various points to upset the stability of the client.

Stage 9

Activities

Catching, Throwing, Hitting and Kicking Activities

Start in Stage 6 and progress through to Stage 7 and Stage 8

In Supine:

TA Activation

Pelvic Mobility – Posterior & Anterior Tilt

Glut-Hamstring-Lower Back Firing Pattern

Segmental Bridging

Dead Bug and its Progressions

Double Leg Bridges

Double Leg Bridges with Sideways Walk

Single Leg Bridges

Single Leg Bridges with Straight Leg Movement

Single Leg Bridges with Hip Rotation

Single Leg Bridges with Straight Leg Fly

Double Leg Supine Plank

Single Leg Supine Plank

Reformer Work

In Side-Lying:

Thoracic Rotations

GlutMed Activation

Clams

Burn-Outs

Burn-Outs at 45 degrees

Side Plank

Side Plank with Clam

Single Leg Side Plank

Single Leg Side Plank with Burn-Out

Single Leg Side Plank with Burn-Out at 45 degrees

In Prone:

Rhomboids, Lats, Trapezius Activation

YTWL

Serratus Push-Ups

Multifidi Activation

Glut Activation

Glut-Hamstring-Lower Back Firing Pattern

Dissociation between Lumbar Extension bmo Lumbar Mobilisers and Hip Extension bmo Gluts and some Adductors

Plank – Elbow

Plank - Hands

One arm or One Leg Plank

Superman Plank

In Four Point Kneeling:

Posture

Camel/Cat

Thoracic Mobs

Hip Extensions

Clams

Clam/Hip Extension Combo

GlutMed Swivels

Single Leg GlutMed Swivels

Supermans

Same-Side Superman

In Sitting:

Posture

All the Different Activations

Scapula Setting

YTWL

Pelvis Mobility – Posterior and Anterior Tilt

Weight Shifting

Lifting One Leg and Weight Shifting

Stand Up/Sit Down

Stand Up/Sit Down – Single Leg

In Standing:

Single Leg Balance

Star

Wall Squats

Single Leg Wall Squats

Squats

Single Leg Squats

Step Ups/Step Downs

Lunges

Golfer’s PickUp

March/Golfer’s PickUp Combo

747

747 with Thoracic Twists

747 with YTWL