Over the past 10-15 years there has been a move toward incorporating unstable training surfaces into exercise programs. The rationale was that it would better prepare people for their everyday functions, whether that be athletic related performance or simple everyday activities. As with most trends and new areas of research there is a place for this type of training. However, in my experience it is normally used inappropriately.

The concept is pretty simple: training on an unstable surface, like an exercise ball, half ball, wobble board or anything else in this category will help one prevent falls, injuries and improve overall performance.

This happens in a few ways. First, the small muscles and in the hips, knees and ankle are often times forgotten during regular exercise on a stable surface. When training on an unstable surface these muscles may be recruited more effectively and thus strengthened.

Another benefit happens at the neurological level. The individual becomes more aware of how to use these muscle groups. This actually happens at an unconscious level for most of the smaller muscles in the knees and ankles, but training these muscles to work is a largely related to the neurological connection all muscles have.

Any movement we make originates in the spine and brain. Only when these are working properly can muscles be activated to do their work. This is why it is so important to teach people how to move properly before increasing the weight, intensity or difficulty of an exercise. If people do not know how to move properly and they are being asked to do increasingly difficult movements, injuries are normally the result.

This leads to the question: when is the best time to use unstable exercises? Most people need to master a movement pattern on a stable surface, like the ground or lying on a bench, before they ever consider using something unstable.

After the exercise has been perfected on a stable surface there may be benefits for some people to training on unstable surfaces. There are two keys to doing this properly.

The first is proper progressions. For many people simply lifting one leg off the ground while balancing on one leg is a great way to start. Here no equipment is needed and the person may progress to using an exercise ball.

The second consideration is the risk/benefit of the exercise. For some people the risks of them falling during unstable surface training far outweigh any potential benefits.

Most people should not be doing any sort of unstable surface training without the guidance of some type of rehab or strength and condition professional.

As with most exercises, there is a place for unstable training but it should be used wisely and only in the proper situations.