Proprioception - what is it and how can I improve it?

Osteo for Families • March 31, 2023

Proprioception - what is it and how can I improve it?

Proprioception is the awareness of your body in space and involves nerves sending messages to the brain so it can interpret that information and be aware of where the body is and where other objects are as well.

Having poor proprioception can increase the risk of injury and may affect your ability to avoid falls.

Decreased sense of proprioception can be caused by local tissue damage, swelling or pain. It can also occur when you have a compromised mental state e.g. increased consumption of alcohol, age changes to structures including nerves and conditions that affect the nervous system.

Balance exercises as well as exercise programs such as tai chi or yoga can help build your balance and proprioception.

This Flamingo challenge is a set of exercises for the purpose of challenging and developing proprioception. But the secret to building proprioception is practice, practice and more practice.

FLAMINGO CHALLENGE

Each level you need to be able to complete for 30 seconds on each leg before you can complete the next level.

Level 1: stand on 1 leg - the other leg bend up so foot is off the floor but not tucked behind your leg

Level 2: Stand on 1 leg and bring your index finger to your nose, alternative hands

Level 3: Stand on 1 leg and bend forward towards your toes with your head

Level 4: Stand on 1 leg and bend forward towards your toes with your head and push your leg that is not touching the ground behind you

Level 5: Stand on 1 leg and throw and object such a small ball or small toy to someone

Level 6: Stand on a towel, pillow or a wobble board on 1 leg

Level 7: Stand on a towel on 1 leg and bring your index finger to your nose, alternative hands

Level 8: Stand on a towel on 1 leg and throw and object such a small ball or small toy to someone

Level 9: Stand on 1 leg with your eyes closed

Level 10: Stand on 1 leg with your eyes closed and bring your index finger to your nose, alternative hands

CAN YOU GET TO LEVEL 10?!?!?!!

Make sure you are in a safe environment to complete these exercises. If struggling you can keep your foot close to the floor and have the back of a chair or table close by to grab in case you need it.

Dr Mariella Berry (Osteopath)

BSC (Osteopathy), MHSc (Osteopathy)

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Brendan Smythe: May 25 - Member of the Month

By Key to Life Health and Fitness • May 1, 2025

Congratulations to Brendan Smythe our May Member of the Month and newest 10 Year Member. Brendan has been a member of Key to Life for 10 glorious years which is an outstanding achievement and shows how much time and commitment Brendan has put into his health and fitness over these years. Brendan has been a regular at the Monday 6:30pm and Wed 6am Outdoor Box Blast Sessions and has recently picked up a 1:1 PT session to fine tune some of his goals. He has also attended numerous Running and Social Events over his 10 years as a Key to Life Member. Brendan has been an absolute pleasure to train and always brings a can-do attitude to the sessions he attends. This work ethic and his active approach to life is why Brendan is our KTL Member of the Month for May. A huge congratulations to you Brendo you superstar.