Proprioception exercise coordinates the body for increased athletic and sporting ability, deeper concentration, better spatial awareness, reading skills, and complex planning ability
What is proprioception?
Proprioceptive receptors in our muscles tell the brain where our joints are positioned, how much tension is present, how much pressure, et cetera. Using this information we can work out the positioning of our joints and limbs, and understand how they relate to each other. It is basically our awareness and control of our own bodies.
The benefits of a good sense of proprioception
Developing an idea of movement and spatial orientation helps not only athletic abilities but also artistic creativity, mathematic ability, concentration, planning, reading and the ability to create abstract thoughts.
Concentration
In a similar manner to the vestibular system, reduced discrimination of proprioceptive information is often associated with constant moving, fidgeting and poor concentration. When the feedback our brain receives cannot be organised and filtered from the conscious mind, we are forced to think about it and so become distracted. We fidget in order to provide clearer information for our brains to cope with. Trying to suppress that need to move, can cause frustration and loses in concentration. Proprioception exercise can therefore help improve concentration and focus.
Spatial Awareness
Proprioception exercises will help us become more spatially aware. When we think about the space around us, we do so by comparing it to ourselves. Think of measuring distances in feet and horses in hands, for example.
As we grow from children to adults, this perception of space changes with us. If we remember something from childhood, such as an old bike, and we don’t see it for ages we often imagine it being bigger than it actually was. We compared its size to us as a child and now we remember it by comparing its size to our adult body. We usually intellectually compensate for this, but it can still be a surprise when we see it again and realise how small it actually was.
Although we eventually judge most space with our eyes, this ability has built up from understanding distances with our bodies. So, for example, you may think of a tree being the height of two houses, but you may think of the house being 4 ½ times the height of you.
Similarly the perception of distance is obtained by physically moving further and closer away from an object. This data is then compared to how big the object looks visually.
Understanding of movement
This is probably the most obvious faculty of proprioception. It allows us to understand physical activities more quickly. So we would become more able to pick up the techniques required for specific sports; we will be able to dance better; more easily learn to drive or operate machinery; and do fine motor activities like play a musical instrument or touch type.
Bilateral Coordination
This concerns our coordination between both sides of our body. This is obviously important for physical skills, but it also builds connections in the brain which run from one hemisphere to the other. Reading is an example of an activity that relies heavily on this connection between both sides of the brain.
Praxis
Praxis is our ability to plan a sequence of actions, before we actually carry them out. Praxis can be simple things like deciding to walk across the room and pick up a cup; or it can be higher order planning which includes abstract thinking.
Just like the other senses, in order to properly plan like this, we need to be able to imagine it in our heads. This is not just proprioception based, but proprioception is paramount because we are planning actions, and actions involve the movement of our bodies.
The building blocks of proprioception
To understand our bodies properly we have to learn basic movements. We then add to these fundamental skills, for use in more specific situations. The ability to stand, for example, is a fundamental skill that is then adapted for walking, and then running.
In any sport there will be a series of base skills, upon which everything else will be built. In football (soccer) dribbling, passing and heading are fundamental skills. In tennis the serve, lob, backhand, forehand, etc are fundamental skills.
Through practice we develop an intuitive understanding of why certain movements work. We develop a feel for it. It can be explained and understood, but a person will never truly know it until they have practiced it and can feel why it is correct. Proprioception exercises work to refine those skills you already have.
Improving the proprioceptive sense
Below is a set of proprioception exercises and activities that will help you improve your bodily sense. They have been divided into different sections, but many of the activities can help the other categories as well.
Proprioception Exercises for Upper body
Here’s a simple proprioception exercise you can try right now:
1. Close your eyes
2. Raise both hands above your head. Keep you left hand as still as possible (this reduces feedback on its positioning).
3. With the index finger of your right hand, quickly touch the tip of your nose.
4. Now use that same index finger to touch the tip of the thumb of your left hand.
5. Then back to the nose
6. Then touch the tip of your index finger.
7. Continue back and forth until you’ve touched all the finger tips.
8. Repeat, but switch hands.
Here are some other proprioception exercises and skills to develop:
- Play video games that require subtle use of an analogue controller
- Juggling – especially contact juggling
- Learn to write with both hands
- Learn a musical instrument
- Pen tricks
- Target practice
- Balance a broom handle on your finger tips
Proprioception Exercises for Lower body
- Pick a spot in an empty environment (so you don’t crash into something). Now close your eyes and try to walk to it. See how close you can get.
- Keep a football (soccer ball) in the air using your feet
- Circus skills
- Jumping rope
- Balance exercises
- Practice walking with grace – try not to make a sound on the floor
Proprioception Exercises for Full body
Stand in front of a large (preferably full length) mirror. Put your body into a specific shape. Remember it. Change into a neutral position. Close your eyes and try to reproduce the shape. Open your eyes and check the accuracy. Are your joints bent at the same angles? Are your feet aligned correctly?
Learn to copy movements of others. Take a class where a tutor teaches you bodily skills. Try to copy their movements as precisely as you can. The more you practice the easier it will get. Example areas of study include:
- Martial Arts
- Tai Chi
- Dancing
- Yoga
- Any technically difficult sport
- Exercises with weights or bodyweight exercises
- Any exercises that are mechanically difficult to perform
- Juggling
- Touch typing
- Play musical instruments (especially drums)
- Balance exercises You will gain the biggest benefits from gaining skills in areas where you are most lacking, but it’s probably best to choose something that you really want to learn while you gain confidence. Pick something, give yourself a tangible goal and work on it until you achieve it. Oh, and have fun! |
