Balancing Stability...

Stop exercising on unstable surfaces/equipment. It’s not making you any stronger, or any stabler… But Stephen “it’s causing me take make micro adjustments which is enhancing my balance and coordination!” No, what it is doing is wasting your time. Let me explain.

Anytime you’re moving any part of your body, you’re in fact making micro adjustments and utilizing coordination. This is true for even specific exercises. Whenever you’re lifting you’re calling upon many fine movement patterns, and when you’re on a stable surface, you’re able to also move much heavier loads. While still increasing those two parameters.
Now when you’re on a unstable surface, you are not able to increase load past a certain percentage due to your mind/body having to use the majority of it’s processing to keep you upright. Instead of putting effort into real adaptions. Therefore, increasing risk of unnecessary injury and again… wasted time not getting stronger or adapting to actually utilizing stability.

I understand I may have come off a little strong. But this bosu-ball, stable-board, and yoga ball stuff needs to end.
The actual best builders of stability, coordination, and movement patterns are tried and true, for example: squatting with both legs or single (lunges) and while load bearing on your back or in the front; lifting above your head (standing or seated without a back); loaded carries with weight in both hands or in one at your side(s), in-front of you, or held above your head, all while walking; or even a standard, trap-bar, or dumbbell deadlift variation…. The list can go on and on, but I think you get the point.

The actual best bang for your buck for stability and coordination is performing big compound movements, doing single limb variations, lifting weight dynamically and statically, and doing aerobic stuff with your body.
Now if you’re reading this and a little older, these issues are probably becoming more prevalent. Not only is lifting weights regularly going to be vital to maintaining your balance, but going on walks outside often going to ensure you keep those neurons firing properly.

Before I wrap up, I will give a couple disclaimers. There are points to which some unstable work can be beneficial. However, with that it’s only at the beginning of training a new skill or back from an injury is it useful. Once the skill and/or minor strength is there, it’s back to being a garbage idea.
-rehabbing a leg injury where you were not aloud to walk much and your PT wants to expedite the process.
-you have taken up a new sport that requires you to be on an unstable surface (though… just training that sport specifically will do this for you).

MINDSET

Might make sense on paper, but the practical application still plays a role.

Train smart, but never forget to train hard.