What is proprioception?
Proprioception is the ability to feel the position of the human body and its elements in space. This “sixth sense” helps us to maintain balance and perform a variety of movements in a natural and coordinated way, outside of our awareness. In other words, proprioception (kinaesthesia, deep sensibility) allows our brain to know what is happening to the elements of our body without having to check it in any other way, e.g. with sight.
The phenomenon of proprioception is based on our nervous system drawing information with the help of proprioreceptors. These specific receivers of mechanical stimuli are found in skeletal muscles, joint capsules and tendons. They record changes related to muscle compression and their length, the state of tendon tension and the position of the joint elements in relation to each other. Then, information from the receptors is transmitted through the spinal cord to the cerebellum, which is responsible for motor and spatial coordination. This area of the brain also receives data about the body’s position from the labyrinth and eyes, but it is the impulses coming from the mechanoreceptors that make up the vast majority of information.
Simply put, deep sensibility is a mechanism that allows us to move efficiently because we “know” what a specific foot position, hand movement or torso tilt mean, and we don’t have to control it with our eyes every time. Properly functioning proprioception is the awareness of our body, which is embedded in its movements and position in space.
Deep sensibility disorders
For most of us, proprioception works properly, but there are also situations in which information about the position of our body is not properly received or processed. The most common reasons for this include:
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injury – damaged structures of muscles, tendons and joints do not transmit proper information about their location to the central nervous system,
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neurological disease – ailments related to the brain and peripheral nervous system (Parkinson’s disease, multiple sclerosis, stroke, cancer, polyneuropathies) interfere with the proper transmission and processing of nerve impulses.
When deep sensibility does not function properly, our motor coordination is disturbed, and seemingly simple movements are accompanied by increased muscle tension. There are difficulties in independent movement of individual parts of the body, as well as problems with maintaining stability. There may be so-called stereotyped movements, i.e. repetitive, purposeless “rituals” that “remind” the brain of the body’s current position. The lack of information from the moving parts of the body causes the brain to rely more on the sense of sight, which means that we can only make some movements naturally when we can see what we are doing. If we do not have such a possibility, there are problems with coordination, and our speed and efficiency deteriorate.
A factor that negatively affects proprioception is also lack of physical activity. Our nervous system “learns” deep sensibility by experiencing a variety of mechanical stimuli. If it does not receive them, it does not develop this ability to an adequate degree. Lack of motor coordination – unless it results directly from an illness or injury – is most often associated with a sedentary lifestyle, avoidance of exercise, and obesity, which is a disease of civilisation.
How and why to train proprioception?
When looking for information on proprioception training, we often come across materials on physiotherapy or rehabilitation. There is nothing surprising about this – such classes are most often intended for people struggling with specific ailments or returning to full fitness after injuries. The latter case is particularly important for physically active people. Mechanical instability (which is the result of injury) after returning to training can contribute to the occurrence of further injuries.
Deep sensibility training focuses on stabilisation exercises. Working on a group of muscles within specific joints involves stimulating reactions that stabilise the body’s location through changes in positions. The movements are performed mainly with the use of body weight, but there are also exercises with weights and the use of sensorimotor pillows, gymnastic balls or bosu devices. Initially, these movements are performed on a stable surface, with time moving to work with fewer support points, imbalance or deprivation of visual control. Sample exercises include:
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exercises on one leg – bends, squats, static positions, kicks,
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lunges – various types performed on the spot or on the march,
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exercises in supported kneeling – alternating arm and leg swings,
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torso twists,
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side-to-side jumps,
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dynamic exercises – related to quick changes in position, pace or direction of movement.
These types of movements are part of training in many fitness clubs. Activities that support deep sensibility therefore include all kinds of workouts using work with your own body weight – functional training, calisthenics, pilates, yoga, etc. Proprioception exercises can also be found during cross-training, martial arts or during some swimming pool classes. So it turns out that sometimes we practice deep sensibility without even realising it.
The benefits of proprioception training are not limited to preventing diseases and recovering from injuries. Taking care of deep sensibility will pay off for anyone who engages in physical activity. The benefits will be appreciated by both beginners and more advanced persons:
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supporting the development of technique – deep sensibility makes the movements more natural and efficient, so we exercise more effectively and get less tired,
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preventing injuries – when our body “knows” what to do, the risk of injury is much lower,
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improving balance – the sense of balance is crucial for the effectiveness of movements, and when we do not rely so much on the sense of sight, we become more effective,
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shortened reaction time – an efficient proprioception system allows us to react faster, and thus achieve better results in many disciplines.
To sum up, it is worth feeling more and developing awareness of your own body. Sensibility that does not involve the sense of sight and performing complex movement patterns with less resistance from our own muscles is a sign that we are climbing to the next levels of physical fitness and sports skills.
References:
[1] Aman J. E., Elangovan N., Yeh I-L., Konczak J., The effectiveness of proprioceptive training for improving motor function: a systematic review, Frontiers in Human Neuroscience, 2014.
[2] Winter L., Huang Q., Sertic J. V. L., Konczak J., The Effectiveness of Proprioceptive Training for Improving Motor Performance and Motor Dysfunction: A Systematic Review, Frontiers in Rehabilitation Sciences, 2022.
[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, Journal of Strength and Conditioning Research, 2016.
[4] Yilmaz O., Soulu Y., Erkmen N. i inni, Effects of proprioceptive training on sports performance: a systematic review, BMC Sports Science, Medicine and Rehabilitation, 2024.