What is proprioception?
In simplest terms – the sense that enables our body to navigate in space. The corresponding receptors indicate to us the position of our body parts relative to surfaces, objects or other parts of the body.
You could say it’s “intuition” hidden in our muscles that does it, so we don’t have to look at our feet to move confidently on any surface. It is thanks to it that we can drink without constantly analysing how tightly to hold the glass and what the trajectory of movement should be for the liquid to reach our mouths. We can make gestures that we don’t actually think about precisely because of this “autopilot” called deep sensibility.
How does deep sensibility work?
Deep sensibility is due to receptors such as muscle spindles, Golgi tendon organs, and sensory, lamellar and bulboid corpuscles. It is through them that information goes to the brain, and more specifically – to the cerebellum and somatosensory cortex. Deployed in muscles, tendons, ligaments, joints and the vagus, the receptors combine to form a precise mechanism that operates virtually outside of our consciousness [4/5].
Should we then consciously support our biological “autopilot”? The answer is simple – like almost everything, proprioception works better if you subject it to regular exercise.
What disrupts proprioception?
The main source of proprioception disorders are medical conditions (e.g. arthritis, multiple sclerosis, diabetes, Parkinson’s disease, amyotrophic lateral sclerosis). Another are brain injuries, sprains, dislocations and fractures of limbs, as well as joint surgeries. Deep sensibility issues can also occur in people on the autism spectrum and those struggling with sensory integration disorders [3,4].
While we are practically unaware of normal deep sensibility, its disorders already significantly affect our quality of life. People with impaired proprioception have problems with balance and are more likely to trip and fall than others. There is also a fear of moving on uneven surfaces and problems with maintaining correct posture, which manifests itself, for example, in hunching.
For people suffering from this type of disorder, exercising deep sensibility is a must, but it is advisable for others as well. Why? Better coordination of movements, and with it, less likelihood of falls and injuries, improved balance and correct posture (avoiding back or muscle pain, for example). For children and adolescents, on the other hand, there is also the aspect of proper motor development.
Read also: "Calisthenics – The Ideal Workout After an Injury?".
How to practice deep sensibility?
The best solution is to consult a professional trainer or physiotherapist. However, you can also incorporate into traditional training some exercises that will effectively support deep sensibility.
- Grasp balance – any exercise that relies on maintaining balance, such as standing on tiptoes, standing on one foot or the common back scale will be ideal. Traditional squats and half squats will also work well.
- Exercise with equipment – balls, dumbbells, rehabilitation cushions, tapes... There are many possibilities, and each of them improves deep sensibility, which is focused on proper interaction with objects, among other things.
- Move as much as possible – what we use proprioception for is an ally in exercising it. It is worth betting, for example, on trail running (as a complement to traditional one), walking or training on an ice rink.
- Close your eyes – during balance exercises, you can additionally close your eyes to interact even more effectively with the deep sensory receptors.
Proprioception exercise is very simple and many people unknowingly do this type of activity as part of their traditional training. However, it is important to remember that we are talking about supporting deep sensibility in healthy people with no kinaesthetic problems. Otherwise, training under the guidance of a specialist is recommended. Fortunately, most of us need very little to keep our biological “autopilot” in excellent condition.
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References:
- https://www.medonet.pl/zdrowie,propriocepcja---objawy-zaburzenia-propriocepcji--cwiczenia-propriocepcji,artykul,1730717.html
- https://www.sport.pl/polskabiega/7,105610,10089731,cwiczenia-na-rownowage-czucie-glebokie.html
- https://www.doz.pl/czytelnia/a15883-Propriocepcja__jak_objawiaja_sie_zaburzenia_propriocepcji_Jak_wzmacniac_czucie_glebokie
- https://www.medonet.pl/zdrowie,propriocepcja---objawy-zaburzenia-propriocepcji--cwiczenia-propriocepcji,artykul,1730717.html
- https://centrum.fizjoterapeuty.pl/fizjoterapia/propriocepcja-dlaczego-jest-tak-wazna-w-fizjoterapii/