Multidirectional instability commonly results from injury to your hip, knee and ankle joints. Furthermore, if you use machine weights more than dumbbells and barbells, your joint stabilizing muscles become weak because they are not functionally engaged. Exercises for multidirectional instability must be done standing up with your legs moving in a variety of directions.
Considerations
It is crucial that you maintain your balance as much as possible during multidirectional instability exercises. This is best done by sucking your navel toward your spine, engaging your core muscles. Also, warmup kicks and leg lifts after a light, 10-minute aerobic warmup will prepare your lower limbs for the more challenging exercises to come.
Lunges
Lunges should be done with your body weight only, focusing on your balance as you lunge forward, backward and out to the side. To perform multidirectional lunges, stand with your feet together and your knees slightly bent; hold your arms out in front of you, bent in a boxer's pose. Lunge your right leg forward, lowering your body until your front thigh is nearly parallel to the floor; push through your front foot to return to the start position.
Lunge to your right side, sticking your buttocks behind you so your right thigh is almost parallel to the floor. Push through your right foot to return to an upright position. Next, step your right leg backward, balancing on the toes of your right foot until your left thigh is nearly parallel to the floor. Push through your left foot to return to an upright position. Repeat this lunge series with your left leg, performing five complete rounds per leg.
Cable Rows
Cable rows become challenging when you perform them with the extremities on the same side of your body. You must maintain stability in all directions as you pull the weight toward you and return back to the start position. For instance, use a single-handle attachment on a pulley positioned at the level of your head. Step away from the machine so that when your arm is outstretched, the weight you are pulling is separated from the remaining stack of weights. Enhance your stability by performing three sets of 10 repetitions per side, changing the level of the pulley with every set to waist level and to just below your knees.
Rebounder Throws
Throwing a medicine ball against a rebounding machine is another effective way to improve your stability in multiple directions. You must balance on one foot at a time to optimize this exercise. Use a 2-lb. medicine ball for balance training, reducing the risk of straining your muscles when you catch the ball with one hand.
Perform this exercise by standing about 8 to 10 feet away from the rebounder. Balance on your right leg as you throw and catch the ball with your right hand. Then, throw and catch the ball with your left hand, still balancing on your right leg. Complete 10 throws per arm before switching legs. Do this exercise for two sets per leg.
References
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
- "Equal But Not The Same, Considerations for Training Females"; C.H.E.K. Institute; 1997
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