Proprioception advice

La proprioceptionis the way in which we perceive our body position in our environment. Considered as a sixth senseProprioception is the ability to retrieve information from within the body (known as the body schema) in order to provide an appropriate response to external behaviour or a specific action in the face of a particular event. For example, proprioception enables us to know, even with our eyes closed, where we are, what we are doing, our position in space, etc.

Very useful in the majority of sports and physical activities, the proprioception is often worked on to improve athletes' sporting performance. In this way, balance, dexterity and reducing the risk of injury are optimised. This sixth sense is also increasingly being used to reduce the fear of falling among the elderly.

What is proprioception?

Overall, the proprioception is a sixth sense that defines the representation and perception of the whole body in the external environment.

More explicitly, proprioception is the action of communicating information about external elements to the brain via sensory sensors (located in the muscles, tendons and ligaments) with the aim of creating an adapted reaction. In the event of dysfunction or disturbances to proprioceptionthe consequences for the postural system and spatial sensory location. And yes, the human body is well-designed: our ears allow us to situate ourselves in space.

A complex mechanism

In one way proprioceptive sensory receptorspositioned in the muscles of the human body, can organise themselves in the face of a physical activity which stimulates the joints (jumping, crawling, rolling, falling, running, walking), sustained force (lifting and carrying a heavy object), dynamic force (pushing or pulling something, doing push-ups), deep pressure on the muscles (heavy object, massage). It's the brain's reaction to these stimuli that defines how the muscles should react depending on the desired objective: either contract or relax.

Proprioception disorders

When the proprioceptive sense malfunctions, there is what is known as dysproprioception, which itself groups together all the major disorders of the proprioception. Dysfunction of this sixth sense can have far-reaching consequences, including handicaps that can putting the brakes on everyday life.

Proprioceptive disorders include :

• postural disorders

These disorders are expressed by an asymmetry in muscle tone. As a result, posture becomes increasingly degraded, often in children who tend to stand crookedly, thinking, via their proprioceptive sense, that they are standing correctly. In the long term, these problems lead to painful muscular tension and a scoliotic posture.

• spatial location disorders

These disorders are responsible for clumsiness, unexpected falls, motion sickness and fear of vertigo. This proprioceptive dysfunction is often responsible for everyday accidents, which unfortunately can have more or less serious consequences for health.

• perceptual anomalies

Organised synchronously, hearing, sight, the vestibular system of the inner ear and proprioception communicate data from the environment around us to the brain so that it can respond coherently.

People who suffer from dysfunction proprioceptive are constantly on the alert to verify information and limit the risk of injury (locating danger, controlling dangerous objects, avoiding bumps or falls). It is in a constant state of stress that the brain tries to resolve the sensory conflict caused by the proprioceptive disorder.

Furthermore, our society tends to constantly bombard us with sensory information (visual and noise pollution). As a result, the brain cannot process all the information it receives at the same time; it has to understand the information one by one and according to the usefulness of each person's personal goals and experiences. If there is a malfunction in this sixth sense, the proprioceptionThe brain finds it difficult to situate the outside world and the sensory reactions it can make to different stimuli. There is also a high risk that it will eliminate information that it feels is more useful than others.

Scientists are increasingly noticing the link between proprioception and dyslexic children. Dyslexic children often have asymmetric postural tone, which is closely linked to proprioceptive problems in vision and also in the podal sensor.

For example, to read correctly, you need to be able to stare at the letters that make up a word with both eyes to decipher its definition. Without this behaviour, the brain cannot analyse the speciality of the letters, which leads to a distorted reading result.

How can you work on your proprioception?

With a view to treatment, the proprioceptive re-education is a long-term process which will help to resolve proprioceptive problems. The term of the results of the re-education depends on the characteristics of the proprioceptive dysfunction (whether it is slight/important or new/old).

Depending on the disorders expressed by the dysproprioception, proprioceptive processing can be linked with other types of rehabilitation such as speech therapy, occupational therapy, psychotherapy, etc).

With a view to prevention, the proprioception helps reduce the risk of injury by adapting reaction and resistance to external shocks. By promoting the well-being of the body schemapropriocpetion becomes necessary for adapting natural reactions to situations of risk and danger.

Is proprioception equipment available?

Among the proprioception equipmentThere are several types of objects that can be used to work on certain areas of the body, or even the whole body. body schema.

Among these proprioceptive toolsThese include the famous bosu and the balance board. These objects are often used in physiotherapy surgeries, as they help to strengthen the muscles through the balance they promote. Overall, it is this proprioception work which strengthens and rebuilds damaged muscles as part of a treatment. proprioceptive re-education.

Proprioception: what are the best balance exercises?

Without a doubt, the best balance exercises are those that really work your balance! If you feel that an exercise makes you work in a profound way, it's because it completely favours your sense of balanceKeep up the good work!

Proprioceptive exercises without equipment

With no equipment required, you can work on your propriopception naturally.

• Eyes closed

At home, or in a familiar place, practise proprioceptive exercises without using your sight, with your eyes closed. By closing your eyes, you are putting your body in a dangerous situation, as it cannot take visual account of external elements. As a result, you'll be able to practise proprioception freely.

From a standing position, place yourself on a cushion and stand on tiptoe, alternating between the two positions. You can also add difficulty by moving your arms sideways. With your eyes closed, the proprioceptive work is complete as the brain tries to spatially locate the body despite the absence of one of the major senses, sight.

• Running on uneven ground

If you're a good runner, you can easily take your running to the next level by practising on uneven terrain. This will get your body used to running in dangerous situations. There's nothing more effective than this when you want to reduce the risk of injuries such as twisted ankles, scraped knees, etc. By jumping over roots, dodging branches or running down rocks, your body will learn to get used to the risks of a potential fall.

Proprioceptive exercises with effective tools

• Balance boards

For a working on proprioception More complementary, balance boards are very good proprioceptive exercises for learning to manage your position in space. By taking small steps or simply bending your knees while standing, proprioception is worked on effectively.

• Slackline

Widely used by tightrope walkers, the slackline is a tool for managing balance. Climbing can also be a great balance sport. Enjoyable outdoors in fine weather, slacklining is a great way to combine leisure and sport.

• Board sports

Practising board sports such as surfing, skiing or skateboarding are good exercises for working your proprioception as well as the rest of your body. What's interesting about these sports for proprioception is that they depend on the elements outside. As a result, the athlete is inevitably in contact with the wind, for example, the strength of the current, the quality of the snow or possible hazards such as a stone, a branch, etc.

• Dynamic stool

Using a proprioceptive stool can help you develop your proprioception while sitting. So you can work on your balance while carrying out everyday tasks such as work. It's an excellent alternative for people with busy schedules who find it hard to find time to look after their backs. By combining work and proprioception training, users of a stool like theActiveBase will find its account at the end of the day.

Are you familiar with proprioception? How can you work on it? What type of equipment is needed? How can you develop your balance using proprioception? Whether you're interested in proprioceptive re-education or injury prevention, find out all about our advice on proprioceptive exercises.

What is proprioception?

By reading this article, we hope to answer the question you are asking: what is proprioception? Each of us has sensory receptors which enable us to react, understand and organise ourselves in relation to the events and objects around us.

These sensory receptors respond in an adapted way to the stimuli perceived in our environment. Organised in the form of stimulireceptors, the response of these receptors is based on the 7 classic sensory systems Visual, tactile, auditory, olfactory, gustatory, vestibular and proprioceptive.

La proprioception is a sensory system that refers to the representation and perception in space of the position of different parts of the body. If we break down the composition of the word, we notice that the words "own"andperception"define what proprioception is Knowing where your body is and how it moves. It's a sense that's closely linked to sense of balance.

As a result proprioceptive sensory receptorspositioned in the muscles, joints and ligaments, can organise themselves in the face of an emergency. physical activity which stimulates the joints (jumping, crawling, rolling, falling, running, walking), sustained force (lifting and carrying a heavy object), dynamic force (pushing or pulling something, doing push-ups), deep pressure on the muscles (heavy object, massage). It's the brain's reaction to these stimuli that defines how the muscles should react depending on the desired objective: either contract or relax.

More generally proprioception can be found in many of our everyday physical and leisure activities. It is also possible to increase proprioceptive capacity by carrying out specific exercises. By doing this sense of balance The quality and responsiveness of information processing between the body and the brain are improved. The sensory system communicates better with the nervous system. The main consequence is clear: the risk of injury is greatly reduced. To find out more, discover our complete guide to proprioception.

How do you work on proprioception?

Weight training

Weight training can be an ideal physical activity if you want to stimulate your proprioception and your muscle strengthening. Among the many physical exercises recommended by health professionals, you can focus on doing lunges, jumping squats and push-ups. All accompanied by a few weights to add difficulty to your physical effort.

Don't hesitate to control your movements to optimise proprioceptive work. Use a mirror to see if you are performing the gestures correctly.

Balance exercises

Training proprioceptive can be integrated intuitively into everyone's daily routine. All you have to do is add balance to each of your everyday activities: putting on your socks while standing, balancing while cooking, throwing a ball on one foot, hopping or closing your eyes.

By carrying out your proprioception exercisesRemember to work barefoot and to vary the difficulty (static or dynamic balance, eyes open or closed). Remember to maintain optimal posture with good alignment of the spine, head and pelvis.

What's more, by combining sheathing with your proprioception exercises, you'll be able to strengthen your posture. Don't limit yourself to just a few body-support exercises if you want to improve your proprioception.

To complement the equipment-free exercises, a number of proprioceptive tools can enable you to perform effective balance exercises without too much searching.

• Balance boards :

Working on a balance board has many advantages, and is not just for physiotherapists. Simple to use, the "bosu" or balance board is very effective for developing balance management. As mentioned above, don't hesitate to add difficulty by closing your eyes or juggling, doing squats, etc.

• Slackline :

It's the tool that can boost your balance ! This fun outdoor activity can keep you busy for hours. It's up to you to adapt the height and difficulty to suit your level. You can vary the speed at which you walk, time yourself but also try to perform a few technical tricks to add to the difficulty of the slackline. Even better, if space allows, try running races with your friends.

• Dynamic stools :

The majority of ergonomic stools offer adjustable, dynamic seating functionality. In this way, proprioceptive work can be integrated more easily into a sitting position, reducing the need for static sitting.

Stools like the ActiveBase ergonomic seatare recommended for reducing back pain and promoting good health. dynamic position sitting down.

Tree climbing

Perfect for those who like to climb trees and gain height, accrobranche is a physical activity that will enable you to work on proprioception in the great outdoors. Taking your time on suspension bridges, nets and logs will help you develop your proprioceptive skills.

Running on uneven ground

Combine running and proprioception running on uneven paths. Less stable than smooth surfaces such as tracks or roads, these paths will be good training for improve your proprioception while developing your muscle strength.

Make sure you are properly equipped for this type of physical and proprioceptive activity. Trail shoes with good foot support are essential. Don't try to run in long strides either, to reduce the risk of falling. Keep your hands ready to catch yourself if you fall to the ground. The steeper and rougher the terrain, the greater the demands on proprioception.

Rest assured, this is not a barbaric technique. The proprioception corresponds to a set of sensory sensors located in the body, in the muscles, tendons and joints. These sensors inform the brain of every movement we make. Yes, it's totally crazy and fascinating. It would seem that proprioception is defined as our 6th sense.

Proprioception: definition

Proprioception, what is it for?

Unlike our other 5 senses, which are interested in the world around us, the proprioception recovers information from inside our bodies. That's where the difference lies. This concept allows us to evolve in balance and to make crazy movements without ever falling.

It is used to distinguish between us and the rest. Proprioception allows us to visualise the position of our body parts with our eyes closed. For example, imagine yourself sitting in an office. You can't see your legs through the table, but you know how they're positioned: crossed, straight or stretched out, for example. Discover our complete guide to proprioception.

Proprioception & body schema

The body schema defines the fact that, as individuals, we are different from the world around us. The body schema is fed by information from the proprioception. This evolves and is refined by the experiences of the individual throughout his or her life.

From infancy to adulthood, our bodies undergo a wide range of sensory experiences. At the infant stage, these are very limited. There are, for example, mouth and hand movements. However, this is not enough to nourish the body's schema.

As a result, the major acquisitions in a child's development are involved in the evolution of the body schema. Thanks to the many physical changes it brings about, the transition to adolescence is a revolution for the body image. In adulthood, the body schema remains stable. Individuals find themselves in a body whose contours they know and the body image they have of it.

The practice of a new sport or a life accident are updates that modify the body schema.

What are the causes of poor proprioception?

In the case of injuries to the lower limb, there is often a risk of proprioceptive can occur, leading to medium- and long-term problems. These consequences include a reduction inbalanceA loss of coordination and a regression of reflexes in the affected joint when rehabilitation via the use of a physiotherapist is required. proprioception has not been established.

Rehabilitation proprioceptive is essential. Professionals in the health are uniform in saying that this is the first step before the muscle strengthening of the injured person. In another sense, rehabilitation proprioceptive can help strengthen joints before major surgery.

How can I improve my proprioception?

If you want to work on proprioceptionThere are many solutions available. Between exercises without equipment and those with, hundreds of videos ofproprioceptive exercises are at your fingertips thanks to the Internet.

Rest assured, if you want to improve your proprioceptionYou don't need to be very well equipped.

Whether you want to train your ankles, knees or shoulders, the exercises proprioceptive change the usual parameters of physical exercises classic. For example, instead of exercising on a hard floor, the proprioception will have you working on a soft floor. For example, try working on a soft, unstable object (such as a mattress or cushion) while closing your eyes and, using a small object, make passes from one hand to the other. All while balancing on one foot.

Did you know that you can work on your proprioception with the ActiveBase? In fact, using an ActiveBase stool encourages you to work on this 6th sense. By visualising the body in space and working the muscles, it's perfectly possible to practise proprioception with the ActiveBase. our ergonomic stool.

To get off to a good start, set yourself little challenges on a daily basis that will allow you to exercise without even wasting time.

How can you work on your proprioception?

You may not have realised it, but a number of sports indirectly promote proprioception. We've put together a top 4 list of activities to do if you want to exercise your proprioception. These include the majority of board sports and water sports.balance :

• skateboarding
• surfing
• snowboarding
• skiing
• climbing
• kitesurfing
• etc