Proprioceptive and balance training :
Proprioceptive Exercises develop proprioceptive receptors that have to do with balance and stability training. Proprioception Training aids in a joint's stability during static and dynamic functional tasks. Reduced proprioception can lead to injury. TheraCure Clinic's Physiotherapists examine patients with reduced proprioception
(also known as kinaesthesia) symptoms and recommend a rehabilitation program. Because injury or immobility can impair proprioception, addressing this often overlooked aspect of rehab. During treatment, planning is critical.
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The following are some of the Advantages of Proprioceptive Exercise:
- Improves joint Position and Stability.
- Reduces the risk of getting injured.
- Improves muscle flexibility.
- Muscle Over Activity - If proprioception is impaired, muscles may become hyperactive in order to compensate for the joint's instability.
Proprioceptive Exercise techniques assist a wide range of people. People may complain about ankle sprains, shoulder and knee instability, etc. Swelling of joint and joint pain can impede proprioceptive input. Ligament and tendon injury will most likely occur following impaired functioning or disruption of proprioceptive receptors. Post-surgically, proprioceptive receptors can also get impaired because of the trauma and tissue damage during the surgery. Proprioception Exercises may be helpful for them.
Proprioception exercises are designed to improve proprioception, or the sense of where our body is in space. These exercises are often used for people who have experienced a stroke or other neurological event, but can be beneficial for anyone interested in improving their balance and coordination.
Types of Proprioception Exercises:
1) Visual Proprioceptive Exercises - these exercises rely on vision to provide feedback about how the body is positioned. Usually, this type of exercise consists of looking at a target with one eye closed and trying to maintain balance by shifting weight from one foot to another.
2) Vestibular Proprioceptive Exercises - these exercises use the vestibular system to provide balance feedback. This type of exercise usually consists of riding a bicycle or doing yoga while focusing on the swinging motion of one arm or turning in a circle with eyes closed.
3) Visual Proprioceptive Exercises - these exercises use the visual system to provide balance feedback. Visual Proprioceptive exercises are performed by looking at an object, either stationary (e.g., balancing on one foot) or moving (e.g.., walking on a treadmill or riding a stationary bike).
Balance Training involves performing workouts that develop the muscles that help you stay upright, such as your legs and core. These types of Proprioception Exercises can assist improve stability and prevent falls.
Balance Exercises especially some of the most challenging yoga positions, may be exhausting. Others are as easy as standing for a few seconds on one leg. One may also employ equipment that challenges one’s body to steady itself, such as a Bosu half-circle stability ball or a balancing board used with a video game.
Balance Training includes:
- Standing on one leg while elevating the other leg to the side or behind you.
- Standing and sitting from the chair without using the hands.
- Doing yoga or tai chi.
- Using certain types of equipment such as Bosu balls.
Maintaining certain yoga positions for extended periods, changing or moving in the pose, and keeping your eyes closed during the pose will improve your balance. One can also try by letting go of the support of your chair or other support after a specific time. You don't have to sprint, jump, or perform any other high-impact or high-intensity training to balance. Typically, balancing training consists of slow, systematic motions.
Which Muscle Groups Are Trained During Balance and Proprioception?
- Good balance necessitates the use of solid core muscles. Several stabilization exercises will work out your abs and other core muscles.
- The majority of balance exercises involve balancing on your feet. The arms don’t require any training unless doing movements that require your arms or holding weights.
- Leg muscles also work through exercises that perform single leg balance, squatting, or lunging.
- The glutes are toned by the same balancing workouts that train the legs.
