BoSU balls (Both Sides Up) are a great tool to use for abdominal stability training. Abdominal stability training means creating tension in the front of the stomach, the back, the hips and the glutes, to prevent unnecessary rotation or over arching of the lumbar spine.
Unfortunately, people also use BoSU balls for a myriad of other reasons, such as squats, dumb bell curls, and even kettlebell swings <---- (seriously WTF?!)
I should give you a reason why I'm not a fan of BoSU balls for anything other than core stability training, so here it goes:
BoSU balls has a very particular surface structure, with one surface being a pliable curved surface, and the other surface being a malleable, flat surface.
The genius thing about the BoSU ball is that even though it has 2 different sides, it does the same thing either side.
If you stand on the flat surface, there is more chance of 360 movement pattern. You can pretty much fall off the thing if you only put one foot on it. On the other surface your foot is likely to sink into the BoSU ball, but the rest of your is more stable, which makes it a great tool for strengthening your ankles, hence why BoSU balls are a common physiotherapy tool.
Using the BoSU Ball Correctly
BoSU Ball Correctly
You should generally NOT use the BoSU ball for things like:
2. Kettlebell Swings
3. Dumbbell curls
4. Plyometric Work
To name a few things:
You can use a BoSU ball for things like:
1. Ankle Rehabilitation
2. Building Core Strength
3. Building Shoulder Strength
4. Ankle Rehabilitation
I don't any much experience in the world of rehabilitation so I can't comment.
Visit your local doctor/GP/Physio centre. (Google doesn't count).
Building Core Strength
When you aim to build core strength with the BoSU ball, all you really need to do is hold on to the edges of the ball and you will start to move in all different directions. Your core muscles, hips and glutes area then have to contract and tense instantly to prevent movement such as rotation in the hips.
Building Shoulder Strength
When I talk about shoulder strength, I specifically mean how well the humeral head moves within the glenoid process. In easy terms, how the shoulder moves without dislocation or any other potential injuries or pain.
The shoulder is controlled by 4 muscles:
Supraspinatus Infraspinatus Teres Minor Subscapularis
These 4 muscles make up the rotator cuff.
If you damage one of these muscles, you are driving with only 3 wheels instead of 4 wheels in your car. It means you can fix the damage, but what other collateral damage has occurred.
When you hold on to a BoSU ball in a push up position, you increase tension on these muscles. strengthening the shoulder.
You won't necessarily feel it, but it's happening.