10 Proprioception Exercises For Better Balance
Women Fitness India|Women Fitness India January 2022
Balance is the ability to maintain your center of gravity over a base of support. Your ability to balance comes from three sensory inputs: the vestibular system.
Praveen & Maahek Nair

These systems send signals to your brain to sort and integrate sensory information. Your brain then transmits signals to the muscles that are responsible for movement

Example: - Eyes, neck, arms, trunk, and legs to help maintain balance and vision of the environment.

Proprioception is a component of your body’s balance system and tells you where your body is in space, the amount of force acting on your body for example, when landing from a jump, or the estimated force you need to do something, such as pick up a heavy object.

Here Are 10 At-home Exercises To Improve Your Proprioception.

If you struggle with balance, you may wish to be near a wall or have a partner for support. As your balance improves, you can add a wobble board or disc for added difficulty.

1. One-leg Balance Test

1- Stand with your feet hip-width apart and your hands on your hips.

2- Shift your weight onto your left foot and lift your right foot a few inches off of the ground.

3- Stand in this position for 30 seconds and switch sides. Repeat 2–3 times.

2. One-leg 3–way kick

1- Stand with your feet hip-width apart and your hands on your hips.

2- Stand on your left foot and lift your right foot in front of you a few inches off of the ground. Hold for 2–3 seconds, and then return to the starting position.

3- Follow the same steps as you lift your right leg to the side of your body and then behind you.

4- Switch sides and repeat this 2–3 times.

3. Cone pickups

Tip: As you perform this movement, engage your core and use your buttocks and hamstrings to help balance yourself.

1 - Stand on one foot with your hands on your hips and a cone 2 feet (about 60 cm) in front of you.

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