Table of Contents
What it is and how it works
We are sensitive and gifted beings ability to perceive our body in space and our movements. This extreme sensitivity derives from a constant dialogue with the central nervous system which continuously receives information relating to the biomechanical movement we undertake (speed, force, direction, acceleration) and physiological conditions of all our structures (tendons, ligaments, muscles) following the movement performed. Our whole system of proprioception allows us to understand if we are doing a movement well and what we should correct (whether we feel it by ourselves or if it is indicated to us by a personal trainer in the case of wrong motor habits and therefore lack of consciousness in movement).
The circuits that regulate proprioception are negative feedback, that is, the action performed by a system is compared with the programmed action and any distance from the model perceived or indicated as correct arrives at the system so that certain fixes are triggered. In summary, we perceive ourselves in error and we go to the correct form. If we are doing something that jeopardizes our structure, we can change our response to the danger in variable times and manage it in the best possible way. This adaptation becomes improvable if we work with specific exercises both on our attention and on the degree of coordination, strength and endurance.
Our body abounds in specific receptors (the main neuromuscular spindles and Golgi tendon organs) whose performance improves getting out of the usual motor habits and going to perfect the sporting gesture. In our body there are also so-called proprioceptive analyzers (vestibular apparatus and joint receptors). This complex system it orchestrates in unison with the brain which processes all the information received. A system therefore that concerns both learning and defense understood as a set of automatic reflexes. Each action corresponds to a feedback given by the receptors and sent to the “control unit”. A good proprioception makes us gain in control, self-esteem and confidence with your body.
The benefits of proprioception exercises
These types of exercises are great for the recovery after injury to the lower or upper limbs or to better regulate sensory functions. They allow you to increase the sense of balance, contact with the deep muscles and the perception of one’s posture. The body becomes elastic, toned and the confidence with the movements affects the daily gestures as a simple bending to gather or stretch to reach. Many exercises requireuse of a tablet that tests the sense of balance and strength or tools (for example bosu, fitball or skimmy) that allow you to search for balance in monopodalic stance.
Some executions provide jumps, stretches, pushups, flexions and extensions of the trunk, lunges and in some cases they are performed blindfolded. On the foot we have many receptors and reflex points and stimulating it guarantees to work from the bottom up and engage the entire cognitive system. Other exercises are performed while lying on your back or prone.
3 exercises
Let’s see together 3 basic exercises to improve the structure of proprioception and guarantee the system a gradual improvement of this delicate and continuous process that takes place within our body.
Teaser
Exquisitely derived linked to Pilates conceived by Joseph Hubertus Pilates, this exercise develops strength, balance and deep muscles. In perfecting it, the person he realizes his own structure and it activates many muscle groups at the same time, especially those in the abdominal area. In classic Pilates, the exercise includes 3 variants and we will see the main one. We start sitting, arms at your sides. The legs are flexed slightly and, bringing the back back, then lift them off the ground until they are balanced on the buttocks. Simultaneously, the arms are stretched, bringing them to the side of the knees. If you initially succeed in hold the position for 10 seconds then you go to increase the window of resistance towards 30. The Teaser, if well done, remains a main exercise among the isometric abdominal exercises.
The tree
Static position in an upright position typical of yoga, the tree corresponds to a simple and very effective training on balance. You experience a way of being stable and strong, feeling the strength from the abdomen and not yielding from the chest. From a standing position with legs spread shoulder width apart, the left foot is lifted and placed on the calf or thigh, never against the side of the knee. The position is maintained for a time that progressively increases and, if desired, before changing legs, you can bring your hands folded over your head to further challenge your balance. It is very important not to give in with the chest and to keep one breathing that supports every phase of the movement.
One leg lunge
An exercise that works on proprioception and leg strength. From the standing position, one leg is lifted and descended, bending the other, until the buttocks are brought in the direction and in contact with the heel. With great control you go up and alternate continuing the exercise with the other leg. One should not sink too far if there are major problems affecting the knee joint or related soft tissues. This is a great exercise to learn how to manage your mass better and better.
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