Introduction

Neuromuscular exercise may sound complex, but it’s simpler than you think. This blog will demystify the biomechanics behind neuromuscular exercise and show you how it can enhance your training.

 

What is Neuromuscular Exercise?

Neuromuscular exercise involves activities that train both nerves (neuro) and muscles (muscular) to react and communicate efficiently. It focuses on the brain’s ability to control limb movement and enhances joint stability through specific exercises.

 

 

The Science Behind Neuromuscular Control

Neuromuscular control is the brain’s process of managing limb movements. By training with neuromuscular exercises, you can improve your brain’s ability to control muscles, enhancing stability and reducing injury risk.

 

 

 

 

Benefits of Neuromuscular Exercise

• Improved Biomechanics: Enhances muscle activation and joint stability.
• Balance and Coordination: Essential for everyone, especially those at risk of falls.
• Functional Strength: Builds strength in a way that supports everyday activities.

Key Neuromuscular Exercises

• Coordination Training
• Balancing Exercises
• Trunk Conditioning

 

 

 

Why Gym Machines Aren’t Enough

While gym machines have their place, they often lack the dynamic environment needed for effective neuromuscular training. Machines provide stability that can reduce the neuromuscular training effects required for specific sports or functional movements.

Integrating Neuromuscular Training

Understanding when and how to introduce neuromuscular exercises is crucial. Testing and assessing your clients’ biomechanics and movement quality can guide the timing and selection of appropriate exercises.

Trunk Conditioning and Core Stability

Trunk conditioning, or core stability, is vital for many clients. It involves progressively challenging the body’s stabilizers, enhancing neuromuscular control over time. This can be measured using core assessment progressions, core isometric ratio testing, and functional stability screens.

Neuromuscular Progression

To train your client’s trunk effectively, gradually reduce the base of support. This progression challenges stabilizers more over time, improving their ability to handle loads and maintain stability during activities of daily living (ADL).

 

Considerations for Trainers

1. List Neuromuscular Exercises: Identify various exercises and order them from easiest to most challenging.
2. Client-Specific Programmes: Determine which clients need which exercises and why.
3. Testing and Assessment: Implement a testing system to track progress and tailor exercises to client needs.

 

 

 

 

Enhance Your Knowledge

For further learning, consider our online CPD courses. Click here to book

If you have any questions, feel free to contact us at rach@biomechanicseducation.com.

 

References

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Clausen, B., Holsgaard-Larsen, A., & Roos, E. (2017). An 8-Week Neuromuscular Exercise Program for Patients With Mild to Moderate Knee Osteoarthritis. Journal of Athletic Training, 52(6), 592-605.

Faries, M., & Greenwood, M. (2007). Core Training: Stabilizing the Confusion. Strength and Conditioning Journal, 29(2), 10.

Filipa, A., Byrnes, R., Paterno, M., Myer, G., & Hewett, T. (2010). Neuromuscular Training Improves Performance on the Star Excursion Balance Test in Young Female Athletes. Journal of Orthopaedic & Sports Physical Therapy, 40(9), 551-558.

Gschwind, Y., et al. (2013). A best practice fall prevention exercise program. BMC Geriatrics, 13(1).

Hibbs, A., et al. (2008). Optimizing Performance by Improving Core Stability and Core Strength. Sports Medicine, 38(12), 995-1008.

Huxel Bliven, K., & Anderson, B. (2013). Core Stability Training for Injury Prevention. Sports Health, 5(6), 514-522.

Lee, B., & McGill, S. (2015). Effect of Long-term Isometric Training on Core/Torso Stiffness. Journal of Strength and Conditioning Research, 29(6), 1515-1526.

Lepley, L., et al. (2017). Eccentric Exercise to Enhance Neuromuscular Control. Sports Health, 9(4), 333-340.

McGill, S., et al. (1999). Endurance times for low back stabilization exercises. Archives of Physical Medicine and Rehabilitation, 80(8), 941-944.

Myer, G., et al. (2008). Trunk and Hip Control Neuromuscular Training for the Prevention of Knee Joint Injury. Clinics in Sports Medicine, 27(3), 425-448.

Physiopedia. (2022). Neuromuscular Exercise Program. [online] Available at: https://www.physio-pedia.com/Neuromuscular_Exercise_Program [Accessed 14 February 2022].

Reiman, M., et al. (2010). Reliability of Alternative Trunk Endurance Testing Procedures. Journal of Strength and Conditioning Research, 24(3), 730-736.

Risberg, M., et al. (2001). Design and Implementation of a Neuromuscular Training Program. Journal of Orthopaedic & Sports Physical Therapy, 31(11), 620-631.

Willson, J., et al. (2005). Core Stability and Its Relationship to Lower Extremity Function and Injury. Journal of the American Academy of Orthopaedic Surgeons, 13(5), 316-325.