Simple exercises done lying down can improve standing balance and agility in 2 weeks

A 10-minute short exercise performed lying on the back improves standing balance and agility. A joint research group of Tokyo University of Agriculture and Technology, the University of Electro-Communications, Kyorin University and the University of Osaka confirmed that a two-week morning exercise program performed lying on the back significantly improved flexibility, agility and static balance. The study suggested that these improvements were attributable to neuromuscular adaptation rather than muscle hypertrophy. The results were published in PLOS ONE.

Exercises are considered effective for improving body balance and agility. However, many conventional training programs are performed in standing positions or with high loads, making them difficult to perform for the elderly or in rehabilitation settings.

The joint research group developed a low-load exercise program intended for improving trunk stability, lower limb coordination and toe function and evaluated its effects. The exercise can be performed in the supine position while stimulating the abdomen with the performer's own fingers.

Two experiments were conducted to evaluate the effects of the exercise, using indices used in physical fitness tests, static standing balance (stabilometry) and agility (acceleration in each body segment during repetitive side-step movement). The results indicated significant increases in flexibility and agility, significant improvements in static standing balance indices (sway area and locus length) in narrowed stance conditions, and increased efficiencies in head and trunk movements during repetitive side-step movement (decreased accelerations in the head and thorax during movement). Meanwhile, no significant changes were observed in maximal muscle strength indices such as grip strength and jump distance.

The results indicate that even exercises performed in the supine position can improve agility and postural control in standing and antigravity (maintaining posture against gravity) positions. In particular, it was suggested that linking and stabilizing the heavy trunk segments and increasing the coordination of lower limbs so that they can properly collaborate in response to loading have contributed to efficient motor control. As a safe and easy-to-perform training, the program has potential application in the elderly and rehabilitation settings.

The research group will continue to examine the durability of the confirmed effects and long-term impacts of the intervention, as well as its applicability to the elderly and subjects with impaired motor functions (including low back pain and degenerative diseases of lower limbs).

Journal Information
Publication: PLOS ONE
Title: A supine exercise program linking trunk stability with lower extremity coordination is associated with improved body balance and agility: A study using randomized crossover and pre-post trial designs
DOI: 10.1371/journal.pone.0345749