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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