10 minutes of simple exercises improve coordination

The upright position of the human body is biologically unstable, as the center of gravity is relatively high at the level of the thorax (breast), and the area of support limited by the feet is small. Maintaining balance requires constant and coordinated work of the muscles in the torso and legs. Impaired coordination often leads to back pain, joint injuries, and falls, especially in situations that require quick changes in direction. Most existing training programs focus on developing either core strength or leg strength separately, rarely addressing the mechanisms of their combined functioning.

Japanese scientists have proposed an alternative approach based on performing movements in a lying position, which minimizes the risk of injury and joint stress. The experiment was conducted in two stages, involving men and women divided into groups. The program consisted of three main components: isometric activation of the abdominal muscles (maintaining tension for five seconds while pressing the abdominal wall with the fingers), gentle pelvic tilts with brief lifting from the floor, and sliding movements with the heels to straighten the legs, followed by exercises for the toes.

At the end of the two-week course, the participants showed significant improvements in their stabilometry scores. In particular, they experienced a decrease in their body sway area (SA) and total length of the center of gravity trajectory (TLL). These parameters reflect how stable a person is while standing still: the lower the values, the less the body “swings” to maintain balance. The progress was particularly noticeable when standing with their feet together, which is a challenging task for the balance system.

Additionally, the program led to an increase in the participants’ lateral maneuverability test scores. The participants were able to perform more side-stepping movements in a fixed amount of time compared to the control group. It is important to note that their muscle strength and explosive power remained unchanged. This supports the hypothesis that the exercise effect is related to the nervous system’s ability to manage the body’s resources more effectively. The developed technique can be recommended as a safe and effective way to improve quality of life and prevent falls for a wide range of individuals.