Balance & Proprioception – Exercises
Putting on socks: Proprioception in action!
Proprioception is the physiological process of reacting and recovering from being unbalanced.
A good example of proprioception at work is when you try to put socks on while standing up.
This is a complex two-way process of feedback between your body and your brain. The following exercises will test and improve your balance.
Having better proprioception means that you will be less likely to fall over or to over-extend a joint. Your movements will be better balanced and you will not waste energy through wobbling and twisting. Balanced movements require strength and practice. Try these ones out for size.
Standing Balance
Standing Balance 1
Standing Balance 2
Make sure that you have something to hold on to or balance yourself against. Stand on one leg and then let go.
Close your eyes and try to balance for 10-20 seconds.
Repeat four or five times, alternating as you do so.
This will give you an indication of your level of proprioception.
Standing Balance on a Cushion
Standing Balance on a Cushion 1
Standing Balance on a Cushion 2
Make sure you have something to hold on to or balance yourself against. Stand on one leg on a cushion and then let go.
Close your eyes and try to balance for 10-20 seconds.
Repeat four or five times, alternationg as you do so.
Note – Eyes Closed!
Closing your eyes means that your brain has to rely on information from your muscles in order to balance.
After practice, this will make you better balanced, without even realising!
Horizontal Balance
Stand upright and then reach forward. Counterbalance by raising your left or right leg behind you. Aim to keep a straight back, bracing your abdominals in the process. Hold for a moment and then gently return to the start position.
Horizontal Balance
End of section.
Page 7
“Lounge About Workout” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.
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