The human body is made up of multiple joints, more or less aligned with each other. They can move under the influence of the contraction of the muscles surrounding them. To be fully effective, the movement of one joint must take place while other nearby joints are perfectly fixed. So, to clench the fist as hard as possible, the wrist must be fixed in a position of slight extension. If this is not the case, the wrist flexes. It is no longer possible to clench the fist with force.

The same applies to the trunk. If the spine is not properly supported, the efficiency of the limbs' movements is affected.

That's why it's so important to properly support the trunk, especially the lower part (lumbar region). This is the case for almost all sporting disciplines, as it guarantees more efficient movements.  For triathletes, for example, good abdominal-lumbar musculature improves stride, propulsion in the water and pedaling power. 

Provided you're capable of recruiting a significant percentage of muscle fibers, electrostimulation is a technique that has now amply demonstrated its effectiveness.

Find out in this article how to develop a concrete muscle sheath with electrostimulation.

A man executing a plank using the Compex SP 8.0 EMS muscle stimulator to improve his strength

Why using a Compex device?

The quality of the stimulation currents, such as those found in Compex stimulators, recruits the deepest muscle fibers. This makes it possible to work all the muscles of the abdominal belt. And not just the rectus abdominis muscles, which are the most superficial. The large obliques, small obliques and deep transverse muscles, as well as all the lumbar paravertebral muscles, contract powerfully with long-duration contractions to develop their ability to stiffen the lumbar spine perfectly.

How can I improve my sheathing with muscle stimulation Compex?

✅Program:

Core stabilisation

🕒Cycle duration and treatment frequency:

3 sessions per week for 6 weeks

Thereafter, and throughout the season, it is recommended to maintain a single session per week. This is to maintain the gains made.

 📍Electrode placement:

All 4 channels are required for effective stimulation of the abdominal and lumbar muscles.

Wired device

Placements électrodes Compex filaire abdos

Wireless device

🧘Body position and associated exercises:

The simplest exercise consists of sitting with the forearms resting on an armrest.

The voluntary exercise associated with simultaneous contraction of the abdominal and lumbar muscles consists of:

  • Pull in the abdomen
  • Blow out slowly to empty the lungs completely in about 8 seconds
  • Make a self-intensified effort by tucking in the chin.

Once this exercise is easily performed and significant stimulation intensities have been reached, the stimulation session can be carried out in a sheathing position, e.g. with the face resting on the forearms or on the side, and the position maintained for 2 then 3 contraction cycles. The SP8.0's mi-ACTION technology facilitates this type of combined work, further enhancing the effectiveness of electrostimulation.

⚙️Setting the intensity: 

Desired effect: provoke powerful contractions involving as many muscle fibers as possible.

It's important to regularly increase the intensity to the maximum tolerable level!

This is crucial, as intensity directly determines the percentage of muscle fibres you work. As only those that work progress, you should always try to work as many as possible = raise the intensity as high as possible.

Because everyone gets used to the technique, you should, in particular, always aim for a steady increase in intensity throughout each session (e.g. every 4 to 5 contractions), as well as from one session to the next.

A good way of proceeding is to set yourself the goal for each session of exceeding the intensity level achieved in the previous session!

You should therefore very quickly reach an intensity/energy level of at least 100, then aim to get closer to a level of around 250 - it's not uncommon for some athletes to go right up to the maximum (999).

Only increase intensities in the contraction phase.

In the rest phase, intensities are divided by 2 and you don't need to increase.

(During the warm-up and cool-down phases: increase intensity until you get a pronounced muscle twitch that's still comfortable. On the SP 8.0, the mi-AUTORANGE function automatically sets the intensity. Once the intensity has been found, the message “Optimum intensity level found” will appear.)

🧠 Quick FAQ – Core Stabilisation with Compex

🔹 What is core stabilisation?

It’s the ability to maintain control of your spine and pelvis during movement using deep and surface core muscles.

🔹 Why is core stability important?

It improves postural control, balance, and movement efficiency while helping prevent injuries and lower back pain.

🔹 What causes poor core stability?

Weak deep muscles, bad posture, poor training habits, or a sedentary lifestyle can lead to core weakness and lumbar instability.

🔹 How does Compex help?

Compex recruits deep muscle fibers with targeted electrostimulation, improving alignment, strength, and injury resistance.

🔹 How often should I train?

3 sessions/week for 6 weeks, then 1 session/week for maintenance.

🔹 Tips for better results:

  • Use all 4 channels
  • Combine stimulation with breathing and light core engagement
  • Increase intensity progressively—the higher, the better!

Proven Effectiveness

Backed by clinical studies proving their effectiveness, Compex stimulators also belong to the category of Class II medical devices. They also meet the needs of the European Medical Standard 93/42 EEC.

Compex - Always with you

We're on the side of athletes, amateurs and ordinary people, from the search for improved performance to post injury recovery, from post fatigue massage to pain treatment. At Compex, we have just one goal: people's well being.

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