One of your Hidden Powers: Your Body Knows Where Everything is

Proprioception, often referred to as "body awareness," is the sense that allows an individual to perceive the position, movement, and force of their body parts in space without relying on visual information. 

 

This term comes from the Latin, “ proprius ” (pertaining to oneself ), and “ ception ” ( to perceive ). Proprioception is one of the three most important somatic senses that we possess.

 

It is mediated by mechanoreceptors (neurons specialized in receiving mechanical information and transforming it into electrical impulses).  Mechanoreceptors pass information to the medulla until it reaches the most important nucleus to take into account in the CNS, the hypothalamus.  The Thalamus will be responsible for filtering sensory stimuli.

 

Composition of the proprioceptive system

 

The proprioceptive system can be considered another sense; it reacts instinctively and quickly in the manner of reflexes.

 

It is composed of 3 main structures:

 

Nerve receptors or mechanoreceptors are located in muscles, joints, ligaments, tendons and bones.  It detects the level of muscle tension and stretching, transmitting information to the spinal cord and CNS for processing.

The afferent nerves are responsible for transporting the information obtained by the proprioceptive receptors and that is sent to the CNS.

Then, the central nervous system (CNS) processes the information received and from which the necessary orders are given to muscles, bones, etc., to produce the reaction desired by the individual.

 

How can you stimulate the proprioceptive system?

 

It is essential to stimulate and train it since it is the one that will sensitize the nerve receptors, which have mechanoreceptors that collect the information.

 

Mechanoreceptors are normally located in areas near ligamentous insertions into bone and in the connective tissue adjacent to the dense connective tissue fibers of the ligaments, where they may act as monitors of the tension and force applied to the ligament.

 

 

Why it is important to train proprioception

 

Proprioception is essential for several reasons:

 

1. Coordination of movements : Allows for precise and fluid execution of movements, such as walking, writing or playing sports, by allowing the brain to control and adjust muscle activity in real time.

 

2. Balance and Posture : Proprioceptive information helps maintain balance and stabilize posture by automatically adjusting body position in response to environmental changes, such as uneven surfaces or sudden shifts.

 

3. Injury prevention: By improving spatial awareness and reaction times, proprioception reduces the risk of injuries such as sprains or falls. Proprioceptive training has been shown to significantly reduce injury rates in athletes.

 

4. Self-regulation: Activities that improve proprioception can promote calm and focus, encouraging self-regulation. Believe it or not, when the body experiences stress, the sympathetic nervous system (responsible for the “fight, flight, or freeze” response) is activated. This heightened state can affect proprioceptive abilities, causing sensations such as vertigo or a feeling of “being out of body.”

When stress-induced cortisol levels increase, tasks that require fine motor control, such as ankle joint positioning, are affected.

 

Trauma, for its part, can trap stress responses in the body, manifesting as physical symptoms such as poor posture or difficulty coordinating movements.

 

5. Daily Function: Helps with everyday tasks, such as holding objects with appropriate force (for example, writing without breaking a pencil) or moving through spaces without hitting obstacles.

 

6. Stimulation of cognitive function

      Proprioception requires constant communication between sensory receptors and the central nervous system. This stimulates brain activity and contributes to the development of coordination and cognition.

 

 

How to improve your proprioception

 

Proprioception can be improved through specific exercises such as balance training, heavy work activities (e.g., pushing or pulling objects), and activities that require precise motor control (e.g., playing instruments or sports). These exercises not only improve physical performance, but also aid in rehabilitation after injuries.

 

Improving proprioception awareness involves performing exercises and activities that improve the body's ability to sense its position and movement in space.

These are some effective methods and exercises to enhance proprioception,

 

1. Balance training

· Single Leg Balance: Stand on one leg for 30-60 seconds, progressing by closing your eyes or standing on an uneven surface such as a foam pad or BOSU ball.

· Yoga Poses: Poses like tree pose and warrior pose help improve balance and body awareness.

 

2. Strengthening exercises

· Perform movements such as squats, lunges or leg presses to develop muscle strength, which improves neuromuscular control and proprioception.

· Incorporate isometric contractions (holding a position without moving) to improve posture and muscle engagement.

 

3. Dynamic movements

· Plyometric exercises: Exercises such as squat jumps or hopping help train coordination and reaction time.

· 3-Way Unilateral Kicks: Stand on one leg and kick the opposite leg forward, backward, and sideways to challenge stability.

 

4. Sensory integration

· Do activities with your eyes closed to train your brain to rely on proprioceptive information rather than visual cues.

· You can use tools like balance boards or exercise balls to add sensory challenges.

 

5. Guided relaxation and meditation

· Body scan meditations or guided relaxation practices can help you tune into bodily sensations, improving awareness of tension and muscle alignment.  On Youtube you can find meditations and choose one that resonates with you.

 

6. Some functional activities

· Perform heavy work activities (e.g., pushing or pulling objects) to provide organizational proprioceptive feedback, which improves motor planning and spatial awareness.

· Using free weights during exercises to provide additional resistance helps improve proprioception by challenging your muscles and joints to adapt to the external load.

 

Note:  However, whether you are doing weight training or free weight training, make sure you learn the proper technique first, otherwise it is easy to injure yourself.

 

You can combine proprioception exercises with your sports routine

 

Proprioception exercises can be effectively combined with other types of training to improve overall fitness, performance, and injury prevention. Some ways you can integrate proprioception training into various training routines are,

· By combining proprioceptive exercises with strength training to improve stability and neuromuscular control. For example, perform single-leg squats or lunges on an unstable surface, such as a BOSU ball, to activate proprioceptors in your knees and ankles.

Also, add resistance bands to balance exercises for simultaneous gains in strength and proprioception.

 

· Incorporate dynamic ( plyometric ) movements such as single-leg box jumps or agility ladder drills. These combine explosive power with proprioceptive demands, improving both balance and coordination.

 

· Yoga poses like tree pose or warrior pose naturally challenge balance and body awareness, making them great for improving proprioception along with flexibility.

 

· Proprioception exercises are often combined with closed kinetic chain exercises (e.g., leg press or squats) in rehabilitation settings to improve motor function and joint stability after injuries.

 

· Athletes can integrate proprioception training into sport-specific routines , such as balancing on one leg while catching a ball or performing running drills on unstable surfaces. This is to improve reaction time, agility, and athletic performance.

 

· Add elements such as balance boards or uneven surfaces to cardiovascular resistance routines (e.g., step-ups or running on a BOSU ball) to increase the proprioceptive challenge while maintaining cardiovascular intensity.

 

 

Some additional tips

 

Integrating proprioception exercises into your routine not only improves your physical abilities, but also sharpens the connection between mind and body. By promoting stability, balance, and overall control of movements, you prepare yourself to confidently face any physical challenge in both sport and daily life.