Proprioception is a critical component of balance.
Proprioception refers to the body's ability to sense movement within joints and joint position, enabling us to know where our limbs are in space without having to look. Proprioception underlies everyday movements, and is especially important for complicated sporting movements that require precise coordination. When a joint or other body part is injured, one¡¯s ability to properly coordinate muscular efforts is inhibited and body-spatial perceptions are altered. Such skewed perceptions limit the ability of a patient to perform therapeutic flexibility, strength and endurance exercises correctly, increasing the risk for incomplete rehabilitation and chronic pain or other problems. Therefore, reestablishing proprioception is critical to a functional rehabilitation program.
Proprioception exercises can be easy or difficult, depending on your needs and fitness level.
A simple, minimal weight-bearing proprioception exercise is sitting on a balance ball and raising one leg while holding a medicine (weighted) ball at chest level, adjusting your body so that you and the balance ball are stationery. A more advanced, more weight-bearing version would be standing on one slightly-bent leg, with the other leg raised slightly in front of you while you press a balance ball against a wall behind you using your back. Once you have mastered that, you can add holding a medicine (weighted) ball out in front of you to the exercise. If you are suffering from an injury and proprioception exercises are part of your rehabilitation program, you should be sure to get professional instruction and supervision. Proprioception exercises can also be very effective for healthy athletes seeking to further develop or maintain their balance, and these athletes may want to work such routines into their exercise regimen.
Use simple tests to gauge your level of proprioception.
Proprioception deficits in the lower extremities are pretty easy to identify. If you lose balance or compensatory shoulder motion when you stand or hop on a single leg, you might be receiving suboptimal proprioceptive feedback. If you have suffered an injury and are concerned about your physical responsiveness, consult a professional who can help you diagnose your problem and begin working with you on a rehabilitative program.
Proprioception exercises should begin early in the rehabilitation process.
Proprioception exercises are designed to restore your kinesthetic awareness and to form a foundation for establishing or reestablishing the coordination, agility, strength and endurance athletes require for safe and effective activities. These exercises are simple to perform and place minimal stress on healing tissues, so many can be done sooner than more rigorous exercises. Implementing proprioceptive work early in the rehabilitative process will help an athlete gain better control over his or her muscles and movements, enhancing the development of muscular strength and endurance.