Proprioceptive exercises

Proprioceptive exercises to tone you up

Proprioceptive exercises are the exercises that create instability situations.

A loss of balance that, as fitness experts explains,pushes you to reactivate the muscles quickly to recover them in the shortest possible time.

The body is then trained to obtain optimal control over posture , reacting to the situation of instability.

This makes the proprioceptive board training optimal also for people who play sports in which there are many changes of direction and where the risks of distorting trauma to the knees and ankles are on the agenda .

Football, skiing , tennis , volleyball are just some of the sports that can be done with greater peace of mind if you prepare yourself properly with the proprioceptive table.

Proprioception what it is

Proprioception is a term used in physiotherapy. It comes from Latin and means consciousness or “deep sensitivity”.

It is the ability to perceive where your body is in space but also the ability to use a muscle at the right time.

In the body, there are several types of sensory receptors (mechanoreceptors), they are located in the skin, muscles, tendons and ligaments.

During a completed movement, they locate the stressed joints and send a signal to the brain (the computer of the body). The brain analyzes the information and postpones the order both to perform the gesture and to contract the muscle at the right time and to avoid trauma . It is in this way that your body learns to move.

Not only that, good proprioception implies an adequate synchronization of muscle contractions, a good dosage of strength to use but also a good stability of the joint.

Many scientists consider proprioception to be the sixth sense.

Rehabilitation and more

Training with the proprioceptive board is extremely useful for recovering from injuries.

In fact, it is used to re-educate reflexes and train mechanical receptors. Not only rehabilitation but also prevention. This type of training allows you to have greater control of the muscles during your movements, thus reducing the risk of trauma.

Furthermore, with the passage of time, the proprioceptive table has changed from a tool for re-education and prevention, to a real work tool. As fitness experts explains , it has been seen that the work of a normal training could be increased by exploiting the situation of instability generated by the proprioceptive table. In this way, it improves balance, coordination and also tones the body , since, in fact, a lot of muscles are stressed to maintain balance.

Proprioceptive exercises: the benefits

The exercises aim to strengthen the sportsman’s joints in depth , mainly:

  • ankles
  • knees
  • shoulders
  • abs.

The principle is to vary the exercises to increase the athlete’s adaptability. By increasing the instability during the exercises, you can achieve better stability of the neuromuscular system

The proprioceptive exercises also allow a development of muscle tone and have a greater coordination between the muscles and the perception of the body.

The use of accessories including swissballs, balls, cushions etc. increases the quality of work. Exercises can be either static or dynamic.

Proprioceptive table: the different models

For this type of training, the tools that can be used are varied. The proprioceptive table itself can have a rectangular or round shape.

Then there is the bosu , another tool that is used a lot. A circular platform with a diameter of about 60 cm. A part of the bosu rests firmly on the ground, while the other is composed of a soft rubber dome which makes the support unstable.

For proprioceptive training, the trampoline , can also be used . The use of this tool also helps improve balance, greatly reducing stress on the joints.

The rubber disc is also very used , it is a rubber platform, cylindrical in shape that exploits the resistance of the air inside to recreate the instability. Also this tool is used a lot for proprioceptive training and rehabilitation after injuries.

Work out

There are many exercises that can be done with the proprioceptive table.

Fitness experts recommends 5 to help you improve body balance and coordination, while toning your lower limbs and abs .

Furthermore, in almost all these exercises, the core , that part of the body made up of the abdominal transverse, pelvic and paraspinal muscles, is significantly stressed , which is essential for stabilizing movement.

Not only that, the transverse when contracting causes a narrowing of the abdominal belt, constituting a sort of corset around the waist.

Proprioceptive exercises to do at home


Proprioceptive squat

Standing on the proprioceptive board, descend into the classic squat position . Then legs bent, feet parallel and slightly open, femur parallel to the ground, straight torso and belly inward.

However, it is not a simple exercise, since maintaining balance in this position is more complicated than you might think.

You have to do your best to keep your balance, even if it is normal that especially at the beginning it will be complicated.

Either way, you have to try and hold this position for 20/30 seconds and repeat the exercise three times.

In case you lose balance, touching the ground with the tablet, do not be discouraged but return to the position until you complete the exercise.

2 – Bridge

Proprioceptive bridge

Back to the ground and feet on the tablet. Push up on your legs, lifting your hips, buttocks and back off the ground.

With this movement, which takes you to the position that is commonly called ” bridge “, the buttocks are trained a lot .

The feet that rest on the board must be parallel and slightly apart, then you can try to keep them close together to increase the difficulty of exercising and seeking balance.

Since your legs are unstable, you can also work the back of your thighs a lot with this exercise .

Again you will have to maintain the position in isometry for 20/30 seconds , repeating the exercise three times.

3 – Isometric abs

Isometric abs

Sitting in the center of the tablet, shoulders back and belly in. Take off one foot first and then the other, remaining balanced on the buttocks.

It is important that, during the execution, do not arch your back , because otherwise you may have pain.

With this exercise you train your abdomen considerably, especially the core , which is particularly stressed to stabilize your position.

To simplify the exercise, you can initially try to keep one foot raised and the other on the ground.

Hold the position for 20/30 seconds , for three repetitions.

Again, if you get out of balance, resume the position and complete the exercise.

4 – Squat and lateral kick

Squat and lateral kick

You have to keep one foot on the ground and one on the table, a bit as if you were on two steps at different heights.

Do a squat by bending your legs, but always keeping your back straight and your belly in.

Extend your leg on the board and perform a side kick with the other. Then return to the starting position and then repeat the exercise.

Obviously, keeping your balance is not easy, so at least you could initially help yourself by placing a hand on a wall.

It is an exercise that stresses the lower limbs, the coordination and balance of the body .

10 reps for each leg and three sets.

5 – Kick behind

Kick behind

Standing on the proprioceptive table, take one foot off and send the leg backwards, while the one that remains on the table must be slightly bent.

When you push your leg back do not arch your back or rotate your pelvis, helping yourself with your arms to maintain balance and position.

Here it is above all the buttocks that are called into question but, as experts points out , in reality it is all the muscles that work together to maintain the balance of the body.

You have to hold the position for 20/30 seconds and repeat the exercise three times.

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