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4 Simple Proprioception And Balance Exercises to Boost Confidence

   |  Updated: February 21, 2017 17:25 IST

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4 Simple Proprioception And Balance Exercises to Boost Confidence
Highlights
  • Proprioception is basically ones ability to know about the movement
  • We can sharpen our proprioceptive skills by practicing exercises
  • Here are some exercises to enhance Proprioception
Proprioception is basically one’s ability to know about the movement of his or her own body part without having to look at it. When you climb stairs or take a walk do you always look at the floor? No, because you have the ability to know where your body part is going without looking at it constantly. You can sharpen your proprioceptive skills by practicing exercises which can help in preventing injuries to the body by making it adaptable to the changing environment.

Types of Exercises to Enhance Proprioception

There are a number of exercises that can be performed to help enhance your proprioception. They are:
  • Exercises While Closing Your Eyes: As you grow more confident, you will be able to perform your activities with your eyes closed. It will help in enhancing the communication and coordination between your brain and muscles which will further make you capable of knowing where your body part is without watching it.
  • Strengthening Exercises: Strengthening exercises like leg press, squats etc help in making your muscles stronger. As the muscles get stronger, the brain starts recognising their strength. This strength helps in the improvement of proprioception awareness of the mind and the body.
  • Plyometric Movements and Drills: Exercises which incorporate coordination and movement help in enhancing kinaesthetic awareness. As the body moves, the brain eventually gets trained to respond to these movements. Hence over a period of time we are able to perform activities with more confidence and less fear.
(Read: Yoga for Peace: An Exercise to Help You Bring Balance to Your Life)

strengthening exercise
Picture Credit:/www.instagram.com/fitmusicprof

Types of Exercises to Increase Proprioception

Here are some proprioception exercises -

1. Table Top

In the table top exercise, spread a mat to avoid any injury. Place your knees and palms on the floor in tabletop position. Your back should be straight and neck should be parallel to the spine. Continue looking at the floor while you raise your right arm and left leg in coordination. Try holding for 3-5 seconds and then repeat the steps on the other side. Practice 10 times on each side.

(Read: 5 Best Stomach Exercises to Reduce Belly Fat: You'll Love Us for This)
table top 620x350

Photo Credit: youtube.com/ www.fitnessblender.com


2. Single Leg

Stand straight and raise your right knee to a 90-degree angle. Balance your body in this position for at least 3 to 5 seconds. Repeat 5 times on each leg alternatively. Try creating balance in your body by not taking any support or leaning against the wall.

(Read: Virabhadrasana III: How to Do the Warrior Pose III, Steps and Benefits)
 
warrior three 625

3. Crossover Walk

Stand with feet far apart. Keep your arms in alignment with shoulders. Facing front, walk to your right crossing your left leg over the right then come back to the original position. Repeat this on each leg for 5 times.

(5 Beneficial Exercises for Strong Shoulders)
 
walking 620

4. Squat Jump

Stand straight with knees slightly bent. Keep your feet apart and squat down until your thighs are parallel to the floor. Then immediately take a jump upwards reaching as high as possible. Thereafter come back in the same position and repeat this process 5-10 times.

(Read: Top 5 Squats Exercises Women Should Try)

squats

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