How to Do Proprioceptive Training Exercise Routines

Step-by-step Instructions

Here is what you need to do...
Step 1

In order for us to talk about how to do proprioceptive training routines we first have to cover the meaning of proprioceptive exercise. Proprioceptive exercise involves increasing the ability to which you are in tune with the different parts of your body and how those parts operate with your body as a whole. Wow, that's a mouthful. To make it simpler, proprioceptive exercise helps you balance better, and know your body better.

Step 2

The first thing you should know about proprioceptive training routines is that Form and Focus are extremely important. They're far, far more important than things like Weight and Speed. Whether you are an individual with naturally great coordination or one who can't rub your belly and tap your head at the same time, proprioceptive exercise routines should always be done slowly and with perfect form.

Step 3

To start proprioceptive routines, do a basic balancing exercise with your eyes open. This exercise can be standing in place with your arms at your sides, doing a lunge and holding it, or getting down on all fours and planking. No matter which exercise you choose, do it with your eyes open and try to tune into the different areas of your body. Take some time and hold this exercise until you feel comfortable and aware of every part of your body.

Step 4

Next, you should repeat the exercise with your eyes closed. Doing this will challenge your ability to balance and test how well you are in tune with your body. Again, speed is not important here. Take your time and focus until you can hold whichever position you choose for an extended period of time (about 30 seconds is sufficient).

Step 5

Now that you've warmed up your proprioceptive sense, you can go about including different strengthening exercises into the routine. Exercises include tabletops, lunges holding weight, planks, squat jumps and more. Do any of these exercises, but continue doing them slowly. Remember, the name of the proprioceptive game is Balance and Coordination. If you can complete these exercises slowly with ease, then you're doing everything right.

Step 6

If you feel like all of this becomes too easy, you can always mix things up with a Bosu Balance Trainer. This piece of equipment can be used with any of the above exercises (although I'd be wary of squat jumps) in order to up the difficulty. Again, keep the movements slow and always maintain a high level of focus.

Step 7

Once you finish with the strengthening exercises, go back and do the initial movement from your workout (standing in place, holding a lunge, or planking) with your eyes open again. Then do it again with your eyes closed. This time around, your body should have a far better level of awareness and balance. When you're finished, give yourself a pat on the back and head on home.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

I cannot stress enough the importance of focusing on form rather than speed during any proprioceptive training routine. If you take the time to breathe comfortably and pay close attention to your body, proprioceptive exercising will become your best friend. If, on the other hand, you decide to do your routines quickly and without much focus, you will find that you are simply wasting your time, as your balance will never sufficiently increase. Take it slow, and most importantly: have fun.

Stuff You'll Need

Brand Product Price
Bosu Balance Trainer $104.00

Suggested Further Reading

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This Student Author's Background

Funny or interesting story about this topic...

My old boss at a facility which I will not name was very into proprioceptive routines. She was an older woman, so she sought to be able to balance and be in tune with her body. I would always snicker a little bit when I saw her standing on one leg with her eyes closed, trying her best not to sway and fall over. I figured that she was just indulging in an old person activity. Then one day she convinced me to join her. It was a lot of fun, and pretty difficult. After a few sessions of proprioceptive exercise, I felt like I was walking around more in tune than ever.

When did you first do this & how did you get started?

Like I said, my first experience with proprioceptive training was with an old boss of mine. I never took it seriously until I tried it for myself. After that I was hooked for a while. I grew up pretty uncoordinated, so for me to be able to train my coordination and balance abilities was awesome. Proprioceptive exercise felt like tea for my soul, and after doing it for long enough I found that my posture had gotten better and my normal weightlifting exercises seemed easier to master. Hopefully proprioceptive training shows you the same results.

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