Proprioceptive Exercise: What Is It, and Why Is It Important?

Proprioception refers to our internal sense/awareness

of our bodies in space.

It is divided into 4 categories:

1. Sense of position/movements of the limbs and trunk

2. Sense of physical effort

3. Sense of physical force

4. Sense of heaviness/weight
   

These categories cover our internal perception of all of our physical movements.

The tricky thing is...our ability to process can vary greatly from one day to the next, based on many factors (such as nutrition intake, stress levels, environment, level of fatigue, etc). It can also be affected by many unpredictable defining influences - such as acute or chronic illness, stress, and general sensory processing challenges.

Many of us can adapt to these changes in realtime...but there are also many of us who find proprioceptive awareness and management to be extreme and challenging...especially in our intensely loud and bright modern world.

When we have poor proprioception, we may appear “clumsy”, and be more likely to fall or bump into/drop things.

This puts us - and those around us -  at higher risk for injury.

If you're less aware of the placement of your body in space, you will be more prone to falls, vehicle accidents, and other physical dangers.

In these cases, we may also feel “disconnected” from our bodies, and have a feeling of agitation when we are still (because it’s harder to feel where our bodies are in space when we’re not moving!) This is a key reason as to why individuals diagnosed with ADD/ADHD, AD, ASD and other "behavioral disorders" are considered "high energy", and need to move often. Proprioceptive Exercise can refer to any type of activity which helps to train and regulate this system.

The type of exercise that works best may be specific and objective to You Personally. Take a moment to consider - what movements make You feel more balanced, and in tune with your body? Maybe it's running, being in the water, or a specific sport you enjoy. Though there are "general guidelines for the general population" - there is no wrong answer to "what's right for you?"

Poor proprioception can occur (spontaneously, or over time) for lots of reasons - such as localized tissue damage; age-related changes to the body; head injuries; conditions such as PTSD/CPTSD, ADD and ADHD; Huntington's; Parkinson's; peripheral neuropathy; chronic pain; fatigue; nutrient deficiency; and many others. The good news is, there are specific exercises which can alleviate at least some symptoms of every one of these conditions (and many more!)

If you believe you need treatment to improve proprioception -

see a medical professional.

You need treatment if this issue causes any long-term challenges with your quality of life. Sometimes these challenges are caused by psychophysiological damage, or illness that we cannot treat on our own (such as inner ear issues/vertigo, viral infections, or other biological imbalances). Know your scope of practice, and consult professionals when necessary.

Want to check yourSelf (and your friends) out at home? here are:

2 Non-Clinical Tests for Proprioception

that You can Do At Home:

Test 1:

• Standing near an anchor point (such as a wall, or solid chair), bring the heels together (touching, if possible)

• Close your eyes, and let go of the anchor point

• Maintain this position for 30-60 seconds

GOAL: stand unsupported without losing balance, with heels together and eyes closed, for at least 30 seconds.

Test 2:

• In any position (sitting, standing, or laying down), bring the arms to the sides and close the eyes.

• Keeping the eyes closed; reach one arm out to the side, and bend the elbow to touch your nose with the index finger.

• Return to the Start Position, and repeat on the other side.

GOAL: Complete the test with both hands independently

For many years, I’ve used these types of exercises to manage (and even heal from) conditions such as acute physical injuries, chronic neuropathic pain; peripheral neuropathy; chronic fatigue; CPTSD/PTSD; brain fog; acute anxiety; and sleep disorder - in addition to incorporating it into my clients’ training programs for innumerable reasons. Before I knew anything about the research behind it, it became unmistakably clear that slow, focused, deliberate movement combined with things like balance and weight allowed me AND my clients to:

• Achieve better quality results more safely, and in a shorter period of time

• Tune into our bodies and breathing with more focus

• Better target the specific areas we were trying to train

• Understand our bodies better overall

• Avoid injury (including overuse, overtraining and acute types)

• Regulate our system more effectively in Real Life

• Become more comfortable overall with our bodies and movement

Literally any exercise can be considered "proprioceptive" if done mindfully enough - but the "generally specific" guidelines for this type of training are:

1. Movements are slow, focused and deliberate

2. There may be a limited (or no) range of motion

3. There is often a balance component

4. Use of heavy/increased weight is encouraged, when safe and appropriate

Yoga is an excellent example of proprioceptive exercise,

and a great place for beginners to start!

Do it in a chair if you need to restrict mobility and balance challenges.

Combine it with bodyweight/light weight strength training to begin (such as Pilates, Barre, or Animal Flow exercise) when you feel ready to "level up!"

If you're unsure of your base-level fitness, begin with seated and beginner-modified variations.

This type of focused training is good for Every Body! Although some people may notice more immediate benefit than others, we can all gain a lot from this type of exercise, whether as cross-training or primary training.

Follow me on Instagram, Facebook or Youtube for tutorials, or reach out directly with questions! Contact details can be found on SM, and my website (www.morrisoncoaching.ca).

Happy Training, friends:)

-A