Principles of Suspension Exercise Therapy (SET)

Suspension Exercise Therapy (SET): A recently developed method for strength training, prevention and rehabilitation of musculoskeletal pain and neuromuscular disorders. The suspension training system is a comprehensive training system designed to enhance kinesthetic awareness. By improving the motor function of core muscles and non-dominant limbs, it strengthens the feedback and integration between nerves and muscle groups, thereby enhancing the body's balance, control, and stability during movement. The core of suspension training lies in maximizing the stimulation of sensory nerves through gravity to activate the neural network system. This therapy takes active training and rehabilitation as key elements, including both diagnostic and treatment systems. It can be widely applied in sports, medical, and fitness fields.

Functions of Suspension Exercise Therapy

I. Enhancing Core Strength

The core area is the hub of the human kinetic chain, serving as the main power source for human movement and playing a connecting, transmitting, and integrating role in the kinetic chain. Strength training under unstable conditions is the primary method for core strength training, with the main purpose of improving neural recruitment and control of muscles, thereby enhancing athletic performance and preventing sports injuries. There are many methods to develop core strength, among which S-E-T is a recently emerging effective method for developing core strength.

Suspension training follows a progressive difficulty-increasing model. During training, the force application point is based on an unstable support surface, increasing the difficulty of training, enhancing muscle engagement, and intensifying stimulation to the body, especially the deep small muscle groups in the core region, thereby improving core strength.

II. Improving Neuromuscular Control Ability

Muscle contraction is the result of the combined action of nerves and muscles. The influence of the nervous system on strength is manifested in the coordinated work of muscles.

Most suspension training is performed under unstable support conditions. Unstable support requires patients or athletes to control body balance and movement stability while performing strength training. This involves proprioceptors in the human movement organs, and through repeated control of muscle tension and regulation of tension in multiple muscles, the nervous system develops accurate control over muscles. Additionally, suspension training includes open-chain and closed-chain exercises. Experts speculate that the combination of open-chain and closed-chain training is the best approach to rebuilding neuromuscular control ability.

III. Preventing Sports Injuries

Suspension training improves the body's balance and control during high-speed movements by strengthening trunk muscles and enhancing the motor ability of non-dominant limbs, thereby reinforcing force transmission in the kinetic chain. When athletes exert force rapidly, strong core muscles ensure that limbs remain in the correct position during movement, with the stabilizing function of deep small muscle groups playing a key protective role. Furthermore, improved core strength establishes a fulcrum for the contraction of limb muscles, creating favorable conditions for force generation at the extremities, enhancing power during movement, and preventing sports injuries.

Indications

Targets cervical and lumbar regions to improve common cervical and lumbar spine disorders.

Enhances control and balance of spinal and pelvic muscle groups, improving spinal mobility.

Improves body awareness and balance.

Enhances limb coordination and reduces the risk of fall-related injuries.

Prevents sports injuries and promotes post-injury recovery.

Improves postpartum recovery efficiency.