Carter Jacqueline M, Beam William C, McMahan Shari G, Barr Michelle L, Brown Lee E
California State University, Fullerton, Division of Kinesiology and Health Science, Fullerton, California 92834, USA.
J Strength Cond Res. 2006 May;20(2):429-35. doi: 10.1519/R-18125.1.
Stability ball training (SBT) is believed to improve spinal stability (SS) and could reduce the risk of back pain in sedentary individuals. The purpose of this study was to examine the effects of SBT on SS. Twenty sedentary individuals were randomly assigned to either an experimental group that performed SBT twice per week for 10 weeks or to a control group. Differences between groups were assessed by analysis of variance (ANOVA) with repeated measures. The experimental group improved significantly (p < 0.05) on the static back-endurance test from pretest (149.3 +/- 72.3 seconds) to posttest (194.6 +/- 56.7 seconds) and the side bridge test from pretest (45.4 +/- 39.4 seconds) to posttest (71.3 +/- 59.7 seconds). Back endurance for the control group did not change from pretest (123.4 +/- 64.9 seconds) to posttest (87.5 +/- 40.2 seconds), nor did the results of the side bridge test change for this group from pretest (41.8 +/- 26.4 seconds) to posttest (51.6 +/- 35.9 seconds). These findings illustrate that SBT may provide improvements in SS within this population. Practitioners might use SBT exercises where the position of the spine is maintained during the early phases of back-pain prevention programs. This type of programming might be beneficial to individuals who spend a good deal of time sitting (i.e., in corporate fitness programs) or for individuals who are prone to back pain and have been cleared to exercise. Also, the side bridge and static back endurance assessments may be good choices for measuring SS in field settings.
稳定性球训练（SBT）被认为可以改善脊柱稳定性（SS），并可能降低久坐人群背痛的风险。本研究的目的是检验SBT对SS的影响。20名久坐个体被随机分为两组，一组为实验组，每周进行两次SBT训练，共10周；另一组为对照组。通过重复测量方差分析（ANOVA）评估两组之间的差异。实验组在静态背部耐力测试中，从测试前（149.3±72.3秒）到测试后（194.6±56.7秒）有显著改善（p<0.05），在侧桥测试中，从测试前（45.4±39.4秒）到测试后（71.3±59.7秒）也有显著改善。对照组的背部耐力从测试前（123.4±64.9秒）到测试后（87.5±40.2秒）没有变化，该组侧桥测试的结果从测试前（41.8±26.4秒）到测试后（51.6±35.9秒）也没有变化。这些发现表明，SBT可能会改善该人群的SS。从业者可以在预防背痛计划的早期阶段使用SBT练习，在这些练习中保持脊柱的位置。这种类型的训练计划可能对大量时间坐着的人（如企业健身计划中的人）或容易背痛且已被批准进行锻炼的人有益。此外，侧桥和静态背部耐力评估可能是在现场环境中测量SS的不错选择。
