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.

Repeat 8-10 times.