Proprioceptive exercises to help improve your balance
Activities to challenge your perception of where you are in space
Proprioception is our body’s sense of telling us where we are in space. There are receptors in our joints, muscles, and tendons that provide information to the brain to tell us where we are in space as we navigate through and around our environment. It works along with the visual and vestibular systems to help us stay balanced. These receptors respond to stretch or movement in the joints, muscles, and tendons so that your body can respond in time to avoid falling or to land well if you fall. They help you to keep your eyes on the horizon to navigate your world.
If you do have a loss of vision or diminished vision, your proprioceptive and your vestibular systems can help make up for vision deficits. And, vice versa, any loss of one system requires that the others really step up their game to make up for the one not functioning well!
Surgery to a muscle, tendon, or joint disrupts these receptors. Sprains, strains, joint dislocation and cartilage damage disrupt these receptors. Chronic joint swelling can impair these receptors. Neurological disorders like stroke, multiple sclerosis, and Parkinson’s, among others, can also impair these receptors. Medical conditions like diabetes and arthritis hinders proprioception. Natural aging can also impact the ability of the proprioceptive system to provide adequate information to the brain quickly and effectively.
Proprioception includes the following:
Joint position sense-if one knee bends to a certain degree, can you mimic that degree of motion with the other knee without looking at the knees?
Kinesthesia-are you aware of your body moving? Can you tell how fast your body is moving and how is the timing of your movement?
Sense of force-can you adjust the force you produce adequately when moving and lifting objects and can you create adequate tension during a movement?
Sense of velocity- can you detect vibration when vibrating objects are touching your skin?
How do you know if you are having problems with your proprioceptive system?
Do you avoid activities because of a fear of falling?
Can you stand on one leg?
Do you fall frequently?
Do you have problems walking a straight line?
Do you have difficulty reaching for an object and grasping it on the first try?
Can you write or draw with a pencil with adequate pressure and not pressing too hard on the paper, breaking the pencil point?
Do you tend to slouch when you sit or use your hands to support you when sitting without back support?
Do you find that you are clumsy or run into things frequently?
Have you recently sprained your ankle, thought it was fine, but then sprained it again?
What are some activities you can do to challenge your proprioception?
Stand on one leg, practice each side. A goal would be 30 seconds to a minute with only light hand steadying assist on the wall or a countertop.
Close your eyes and move one knee, bending it as you want. Then, try to match that same amount of bend with the other knee. Open your eyes and see how close you the two match.
Practice picking up objects that are varied weights. Practice picking them up slowly and with control. Focus on how it feels to pick up something that is light and something that is heavier. Notice if you can pick them up at the same rate or speed of movement
Sit without using your hands for support. Give yourself support when you fatigue.
Try placing on foot in front of the other with the heel of the front foot touching the toes of the back foot. Practice with each foot in front. Practice with your eyes open and with your eyes closed. Be safe! Ask for help!
Practice floor transfers-get up and down off the floor with control and build comfort so that your fear of falling can be conquered!
Practice tai chi
Jump or bounce on a trampoline
Wear a weighted vest or cuff weights on your wrists and/or ankles for added deep pressure input
Please see a medical provider if you are having frequent falls, increased fear of falling, or if you have sustained an injury. The information here is a general overview meant for education only. It is not a substitute for medical care. Please be safe if you attempt these activities.
I hope you find these posts helpful. If you’re interested in learning more about this, please reach out and let me know!
If you know anyone who might benefit from the information here, please feel free to share! These newsletters are free, and I hope to share information with anyone who might benefit from it.
Take good care,
Sharon Bullard