Proprioception: Why It’s The Training You Never Knew You Needed

-Man training proprioception with different body mechanics and a kettlebell

Proprioception and Why It’s the Training You Never Knew You Needed

Your body develops proprioception, the capacity for awareness of movement, position, and balance. Both sports and daily activities depend on this basic ability. 

Though it enhances performance, balance, and coordination, many ignore proprioception training. Whether you play sports or are injured healing, this training can help you.

Find out more!

What is Proprioception?

Proprioception is the capacity of your body to sense its position within space. This is how you walk without looking at your feet or grabbing for something without monitoring your hand. 

Plus, our joints and muscles send feedback to your brain, enabling exact motions. Your body becomes more likely to be injured and imbalanced without proprioception.

-Man balancing on a bosu ball training both proprioception and ankle stability

Why Proprioception Training Matters

 Proprioception training enhances agility, body control, and balance. It heals damage and fortifies neuronal circuits. Perfect for proprioception exercises, which include stability drills, single-leg stands, and balance boards. 

Proprioception can be improved even by yoga and tai chi. You can train a little equipped at home or in a gym. Better coordination, faster reflexes, and more stability will all show with time.

Examples Of Proprioception In Your Training

-Competition weightlifter performing pistol squat

One-Leg Three-Way Kicks - Start with an open area with space. For this exercise, you’ll stand on one leg and kick with the leg in the air. Kick behind you, in front, and to your side.

Unstable Bilateral Squat - For our equipment, ideally we’ll have access to a Bosu ball. These look like half a yoga ball with a flat plate on the back. We can place this on a rubberized surface (not carpet), and practice a squat. This unstable surface will provide the body with better training and resilience if they were in an unstable environment or about to fall.

Single Leg (Pistol) Squat - Stand on an elevated surface where you can suspend your leg. Once on this surface, raise one leg in front of you, and squat on the one leg you’re standing on.

It may help to do this in a squat rack or a stable surface so you can grab on to something for support. This will also serve as isotonic training for the patellar tendon.

Single-Leg Standing Hip Adduction - Stand to the side of a squat rack. Tie a resistance band to the bottom of the rack at ankle height. Once secured, wrap the loop around your ankle. Standing to the side of the rack, raise your leg to the side so that the further you raise, the more the secured band resists your movement.

Start Your Proprioception Training Today

Your regimen can easily include proprioception training. Start with easy tasks, then advance to increasingly difficult ones. Everyone may gain, from those in physical treatment to sportsmen. 

Ignore this underappreciated component of fitness. You will notice the difference in general mobility and performance if you strengthen your awareness of your body and correct your posture.

-Authored my Anaya Ahmed