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Why Pay Attention To Proprioception
Good proprioception—a combination of strength and balance—is what makes you instinctively turn your head and tuck your body when you fall, so that you don’t land flat on your face. The stronger your core muscles, the better your balance, and the more likely you are to have good proprioception and avoid injury.
Proprioceptive exercises are any exercises that require balance and promote core strength, including yoga poses and Pilates moves done using an exercise ball. Doing Pilates on the ball is a convenient way to combine proprioception training with getting a challenging workout. For example, try these Pilates-style leg raises on an exercise ball:
-Start in a plank position with your hands on the floor and your shins on an exercise ball.
-Alternate lifting your legs, keeping both legs straight and toes pointed.
-Repeat on the other side.
For more details about this type of proprioceptive exercise, check out the book, Pilates on the Ball, available at FitBALL.com.
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Fitness Balls Promote Proprioception
Proprioception is your body’s sense of where it is in space—it’s more than just balance, it’s a combination of balance, coordination, and core strength.
Any type of fitness ball exercise will improve proprioception by strengthening your core muscles. Try this proprioception exercise, “the jackknife,” as part of your next workout. This move targets the core muscles of the trunk, as follows:
-Start with your hands on the floor directly under your shoulders, knees bent, and shins and ankles on a fitness ball. You are supporting yourself with your hands.
-Push the ball back while straightening your legs, keeping your ankles on the ball. You should be in a plank position, with your body in a straight line from shoulders to ankles.
-Use your core muscles to reverse the movement and pull the ball back towards your hands as you bend your knees and return to the starting position. Keep your stomach pulled in towards your spine as you perform the exercise, but focus on breathing deeply, don’t hold your breath.
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