The 8 best proprioception exercises to prevent injuries

Every day, without you even knowing it, your body uses proprioception to move through space. This is even truer if you're doingphysical activityWhether it's weight training, running, swimming or any other discipline. The simple fact of working it throughproprioception exercises can help you improve your performance. To do this, you need to use different joints such as the ankles and knees. Find out how in this comprehensive guide.

What is proprioception?

Proprioception is often referred to as the 6th sense. And this is anything but coincidental.

It plays an essential role in your daily life as well as in your business. sport practice.

Proprioception refers to the human body's ability to locate and move within its own space. In other words, it's the perception of oneself. 🧠💡

As you read this article, you'll know unconsciously, without even looking, where your legs are located. It's all down to proprioception! And when you're hiking over rough terrain, proprioception is also the key to keeping your balance and avoiding spraining your ankle at every hole.

Physiologically, such a phenomenon is made possible by a very precise skill of the nervous system. It is capable of receiving and processing a multitude of information from bones, muscles and joints.

This concept was introduced by Charles Sherrington (Nobel Prize in Physiology in 1932) at the beginning of the 20th century. 📚

What is the purpose of proprioceptive work?

Proprioceptive exercises help to strengthen joints lower limbs (ankles and knees), as well as the upper body (shoulders in particular). They also aim to strengthen stabilizing muscles located around these joints, as well as the abdominal strap.

So when you make a proprioception exerciseYou'll gain in balance, coordination and strength, while optimizing your muscle development. In short, you improve your physical condition. 🏋️‍♂️

But the main advantage of proprioception is that it allows you toprevent injury joints and ligaments, mainly ankle and knee sprains.¹

For athletes with a history of injury, implementing a proprioceptive training program is also an excellent way of limiting the risk of injury. relapse.²

Finally, regular proprioception training reduces the risk of lumbar injury.³

Do I need equipment to do a proprioception exercise?

It is possible to do proprioception exercises without equipment and at the body weight for beginners.

However, after a few weeks or months of training, you will certainly need specific equipment to increase theinstability.

Rest assured, most gyms have this type of equipment.

Here is some equipment you may need for proprioception training: 

• A BOSU (with 2 sides for practice)
• A gym ball (or swiss ball)
• A balance board
• A balance cushion
• A medicine ball, weight discs or dumbbells to add ballast

At home, you can do a few exercises using a basic cushion, whose soft surface creates the beginnings of instability.

Finally, with or without equipment, you can make each proprioception exercise more complex by simply closing your eyes 😉

8 proprioception exercises for progress

Several simple movements, accessible to beginners, can help you improve your proprioception. 

Whether you're doing an ankle, knee or shoulder proprioception exercise, always remember to move gradually. 📈

Lower body exercises

Exercise 1: 

This movement is a basic proprioception exercise. 🧘‍♂️

The aim is to maintain static position for several seconds, balancing on one leg.

Anchor both feet in the ground, then lift one leg while contracting the other. abdominal belt. Tilt your supporting leg slightly.

You can make the exercise more difficult by doing it on an unstable support (BOSU, balance cushion, etc.), then closing your eyes. Start with the left leg, then move to the right.

Exercise 2: 

Take the starting position from exercise 1.

To increase the instability and workload of the muscles involved, this time you'll be making movements.

The first movement is to flap your arms, first forwards, then backwards. Start slowly, and gradually increase the speed at which you do the circles.

For the second movement, tilt your bust to the front, then to the sides.

Exercise 3: 

Return to the starting position of exercise 1. This time, face a wall.

Leaning on one of your two legs, the aim is to throw a ball against the wall and catch it repeatedly.

Exercise 4: 

You'll need an unstable support for this movement. The rigid face of a BOSU is the ideal accessory.

The principle is simple: make squats at body weight while maintaining balance. Do 4 to 5 sets of around 15 repetitions.

This exercise both strengthens the joints and builds muscle. thighs. It can even be used as a warm-up before your leg day. 🔥

Exercise 5: 

This movement is an exercise in proprioception dynamics.

As you hop, you must make a cross on the ground, moving forwards, backwards, to the right and to the left. Vary the order, length and speed of your jumps.

Upper body exercises

Exercise 1: 

The balance exercises and proprioception can also be of interest for strengthen your shoulders.

Here, simply place a fitness ball against a wall at chest height. From a standing position, support yourself on the ball with your forearms (arms bent) or hands (arms straight). 

Stay in this position and push the swiss ball against the wall.

Exercise 2: 

Place yourself in a plank position, arms outstretched, and hold for several seconds, depending on your level. This simple sheathing exercise is excellent for shoulder proprioception.

You can make this exercise dynamic by touching markers in front of you with one of your hands. Remember to work both arms. 💦

Exercise 3: 

This is a new exercise in cladding.

Except this time, your hands or forearms, depending on whether your arms are outstretched or not, will have to be placed on an unstable support (a BOSU or balance board, for example).

When should you use proprioception?

Proprioceptive work can be beneficial at different times in an athlete's life: 

• During a physical preparationto prepare the body for the intensity of a sports competition.
• Following an injury, during the recovery phase reathletization (under the supervision of a physiotherapist).
• Ongoing, all year round, for strengthen joints and prevent trauma.

All you need to do is incorporate a few simple exercises into your training program, whether it's at the beginning of your workout or at the end. sports sessionor at the end. You can even perform a few low-energy movements between your bodybuilding exercises, during your recovery time.

Another option is to set aside about ten minutes a day, when you wake up for example, to do your routine. ⏰

Conclusion

Now you know how work on proprioception. Thanks to these 8 simple exercises, you now have everything you need to strengthen your joints and postural muscles. All you have to do is include them in your weight training program, or on your days off. 💪

Notes and references

1. Rivera MJ, Winkelmann ZK, Powden CJ, Games KE. Proprioceptive Training for the Prevention of Ankle Sprains: An Evidence-Based Review. J Athl Train. 2017 Nov;52(11):1065-1067. doi: 10.4085/1062-6050-52.11.16. Epub 2017 Nov 15. PMID: 29140127; PMCID: PMC5737043. ↩︎
2. Verhagen E, van der Beek A, Twisk J, Bouter L, Bahr R, van Mechelen W. The effect of a proprioceptive balance board training program for the prevention of ankle sprains: a prospective controlled trial. Am J Sports Med. 2004 Sep;32(6):1385-93. doi: 10.1177/0363546503262177. Epub 2004 Jul 20. PMID: 15310562. ↩︎
3. Riva D, Bianchi R, Rocca F, Mamo C. Proprioceptive Training and Injury Prevention in a Professional Men's Basketball Team: A Six-Year Prospective Study. J Strength Cond Res. 2016 Feb;30(2):461-75. doi: 10.1519/JSC.0000000000001097. PMID: 26203850; PMCID: PMC4750505. ↩︎