Training for Proprioception & Function
reprint from Fitness Management Magazine – by Suzanne Nottingham
Proprioceptive movements in your classes and training sessions can enhance your clients’ body awareness and movement efficiency.
Of a handful of terms recently used in the fitness industry, proprioception and kinesthetic awareness are the most widely recognized in relation to body awareness. Understanding how movement affects efficiency can lead to understanding how the body communicates with itself. The strong influence of yoga, martial-arts-based programs and other whole-body programs has swung the door open for more program possibilities. With the new emphasis on creating a connection between mind, body, spirit and emotion, body awareness represents the next frontier of movement education. What is proprioception? Proprioception is an automatic sensitivity mechanism in the body that sends messages through the central nervous system (CNS). The CNS then relays information to rest of the body about how to react and with what amount of tension. Human beings “train” for proprioception in the quest for efficient everyday movements. Proprioception is unconscious initially, but can be enhanced with training, according to Greg Niederlander, an exercise physiologist. Specialized sensory receptors in the muscles, joints and connective tissues enable the body to process information from a variety of stimuli, and turn that information into action. “Through conscious appreciation and cognitive processing of the body’s position in space, the central nervous system and sensory receptors can be conditioned to be more responsive to length and tension in the muscles and tendons,” says Niederlander. Additionally, the skin, palms of the hands, soles of the feet and other senses collaborate to communicate with the brain about muscle tension, weight shifts, load and range of motion. “There is a fine line between proprioception and kinesthetic awareness,” says Paul Chek, founder of the CHEK Institute in Encinitas, Calif. “Improving one often improves the other. For example, performing any functional exercise that requires you [to] maintain your center of gravity over your base of support will contribute to improvement of kinesthetic awareness (a sense of one’s whole body), as well as proprioception.” Chek uses an example of skiing at high speed, which requires reflexive movement intelligence: “When skiing down a mountain at high speed, all at once you must be able to sense the position of your limbs relative to the rest of your body, the position of your body relative to the earth and gravity, and interaction with the skis and terrain.” Your body automatically coordinates with stimuli obtained from the immediate experience and turns them into physical action. Movement intelligence & proprioceptive trace The key to creating what Chek refers to as movement intelligence involves clients becoming consciously aware of their movements, and of the information their bodies are absorbing. To do this, stimuli is created to elicit a movement reaction through a variety of tasks or exercises. As skill improves, more stimuli are needed to continue improvement. This type of exercise planning involves integration of the mind and body, combining balance, strength and quickness. The result is clients’ heightened ability to make spur-of-the-moment decisions about what their capabilities are in any given situation. A common example of loss of proprioception can be seen in any athlete who is required to use the arms and shoulders with precision, such as shooters, boxers, throwers (baseball), archers, and even people who throw darts in the bar or shoot pool, says Chek. For instance, he says, “After an injury to the shoulder joint, I have seen many people complain of a loss of accuracy and performance, which I have corrected using exercises to improve proprioception.” Have your clients try this: With both arms, pick up a chair and feel its weight. Pick it up and set it down about 10 times. Then, pick up another chair that looks the same but is lighter. They’ll immediately notice how the body’s ‘memory’ for tension kicks in. The body expected to pick up the same weight, but didn’t. Proprioceptive trace is an after-effect of the immediate proprioceptive experience. In this situation, the body’s memory kicks in to produce a certain predictable amount of force/effort and doesn’t need it. For instance, if you’ve ever gone backpacking with 40 pounds of weight, then removed your pack, you’ll remember feeling feather-light. For seasoned backpackers, the load does not impose much demand; therefore, they experience much less proprioceptive trace. Have your clients try this: Run or walk on a treadmill for a lengthy period of time. Step off, and they’ll experience a surreal floating sensation as they continue to walk. Proprioceptive adaptation Activities that require balance, coordination, agility and power, and movements that challenge clients’ normal range of motion, are great ways to cross-train for proprioceptive adaptation. Balance – Balance is the body’s ability to right itself. It is improved with proprioceptive feedback. Strength – The core strength of the abdominal, back and gluteal muscles is the foundation from which all movement originates. Strength is the catalyst of postural endurance — the ability to maintain core stabilization, balance and control. Quickness – If your clients have ever tripped and didn’t recover their balance, perhaps it was because they weren’t physically quick enough to pull off a recovery. They can improve their proprioceptive abilities by challenging their bodies to be more reactive. The goal for training is to shorten the amount of time that it takes to mentally react, and to physically move to accomplish the task. The ability to move more quickly and powerfully stimulates more accurate transmission of instructions from the nervous system to the working muscles, and recoveries can happen with less effort. Challenge your clients’ bodies Constantly repositioning the body keeps it naturally aware of its surroundings. The movements aren’t necessarily planned, and success is based on stabilization, control and trials, not necessarily reps and sets. Keep in mind that some of the most effective training for body awareness takes place in more frequent, quicker exposures to challenging activities, rather than long durations of “practice.” Create situations for your clients in which they can enhance their ability to sense body positions and speed of movement relative to a fixed point, such as a foot or hand. A good example is the classic drunk-driving test where you must touch your nose with your head tilted back and your eyes closed. …try these: * From a hands-and-knees or standing position, manually help a client achieve a specific degree of anterior or posterior pelvic tilt, recommends Chek. Then have the client return to a natural standing posture and close the eyes. From there, have them return to the target position. * Niederlander suggests using a wobble board to challenge proprioception. Perform two-legged half squats. The body’s reactions to recover balance will produce movement oscillation through the sagital, frontal and transverse planes. Count the number of times the edges of the wobble board touch the floor while performing 10 repetitions. Fewer touches indicate improvement. * Kneel on all fours to perform an opposite arm/leg raise with a round dowel running along the length of the spine. Count the number of times that the dowel comes off-center while performing five opposite arm/leg raises with each side of the body; perform 10 total exercise repetitions. Fewer off-center dowel movements indicate improvement. Chek also suggests that, by reducing vision with any exercise and/or by using exercises that require increased positional sense, such as with balance boards or exercise balls, you can create nearly any type of proprioceptive training situation. Enhancing proprioceptive quality & adaptation: The following exercises and body systems have an effect on proprioceptive awareness. * Movement for movement’s sake in any variety of movement patterns and ranges of motion with different tensions/loads (i.e., dancing, tai chi, yoga). * Traditional cardio, strength and flexibility conditioning. * Balance conditioning, eyes open and closed. * Rotational movements (not just linear and lateral). * Visual acuity: Use vision to adjust movements when recovering balance. Instead of focusing downward, look ahead to realign the head and neck. * Auditory system: The inner ear registers head and body movement like a built-in level. To function properly, the head and neck must be situated over a balanced spine. * Rhythm: Heart beat, breathing patterns and even walking are rhythmic by nature. Have clients strive to feel rhythm during sports and as they work out. * Stance: Movements should be initiated from an “athletic stance” (ankles, knees and hips slightly flexed) and an upright posture. Stance is also referred to as the clients’ “base of support,” or the distance created between their feet. * Weight transfer: Bodies are especially sensitive to weight changes that take place with stance or postural shifts. Clients will feel weight transfer from the feet upward. * Constant motion: Have clients get a feel for constant, dynamic movements (versus static positions) as they try the drills mentioned in this article.Posted on: 12/09/2007, by : Jacqui
Hi there, i rwad ykur blogg occasionally annd i own a sinilar one and i waas juet curioius if you gett a lot
off spam comments? If sso how ddo yyou rrduce it,any plugin oor anytthing yoou cann advise?
I geet soo muich latwly it’s dfiving me mad soo any help iss
verty much appreciated.
You’re so cool! I don’t supoose I’ve read anything
liuke thzt before. So good too fid sojebody wioth origginal thouughts onn this topic.
Seriously.. than you forr startinmg this up.
Thiss web site is one thing that’s needed onn thee internet, smeone with a bit of
originality!
hi!,I love your writing so much! share we keep up a correspondence extra about your post on AOL? I need a specialist on this area to resolve my problem. May be that is you! Taking a look ahead to peer you.
Excellent post. I was checking continuously this blog and I’m impressed! Extremely helpful information specially the last part :) I care for such information much. I was seeking this particular information for a long time. Thank you and good luck.
I loved as much as you will receive carried out right here. The sketch is tasteful, your authored material stylish. nonetheless, you command get got an shakiness over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly a lot often inside case you shield this hike.
Hmm it appears likke ykur blpg ate my irst comment (it was extremnely long) soo I guess
I’ll just summ it uup what I had written annd say, I’m thoroughly
enjoying yur blog. I as wel aam aan aspiring bog wrditer bbut I’m still new too thhe wholpe thing.
Do you havve any tipss foor first-time blog writers?
I’d definktely alpreciate it.
One thing I want to reply to is that weightloss system fast is possible by the appropriate diet and exercise. Someone’s size not just affects the look, but also the actual quality of life. Self-esteem, depressive disorders, health risks, along with physical skills are afflicted in an increase in weight. It is possible to do everything right and at the same time having a gain. In such a circumstance, a medical problem may be the root cause. While an excessive amount food instead of enough workout are usually to blame, common health concerns and trusted prescriptions can greatly enhance size. Thanks a bunch for your post here.
Thanks a lot for sharing this with all of us you actually realize what you are talking approximately! Bookmarked. Kindly additionally consult with my web site =). We could have a hyperlink change agreement between us!
I have noticed that online education is getting common because attaining your college degree online has developed into a popular selection for many people. A huge number of people have not had a possibility to attend a conventional college or university yet seek the improved earning potential and career advancement that a Bachelors Degree provides. Still other folks might have a diploma in one training but want to pursue something they now have an interest in.
okmark your weblog and check again here frequently. I am quite sure I?ll learn many new stuff right here! Good luck for the next!
Undeniably believe that which you stated. Your favorite reason appeared to be on the internet the easiest thing to be aware of. I say to you, I certainly get irked while people think about worries that they just do not know about. You managed to hit the nail upon the top as well as defined out the whole thing without having side-effects , people can take a signal. Will probably be back to get more. Thanks
Hello there! I could have sworn I’ve been to this site before but after browsing through some of the post I realized it’s new to me. Anyhow, I’m definitely happy I found it and I’ll be book-marking and checking back often!
Awesome blog you have here but I was curious about if you knew of any message boards that cover the same topics discussed here? I’d really like to be a part of group where I can get advice from other experienced individuals that share the same interest. If you have any suggestions, please let me know. Thanks!
Hey there! I’m at work browsing your blog from my new apple iphone! Just wanted to say I love reading through your blog and look forward to all your posts! Keep up the excellent work!
Thanks for the ideas you have contributed here. Yet another thing I would like to say is that pc memory demands generally rise along with other improvements in the technological know-how. For instance, if new generations of processors are made in the market, there is usually a related increase in the size preferences of all computer memory plus hard drive room. This is because the software operated by simply these cpus will inevitably rise in power to make new technological innovation.
Wonderful beat ! I wish to apprentice while you amend your site, how could i subscribe for a blog website? The account aided me a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear idea
Thanks for the good writeup. It actually was once a enjoyment account it. Look complex to more introduced agreeable from you! By the way, how could we be in contact?
Thanks for your article on this site. From my very own experience, many times softening right up a photograph may possibly provide the wedding photographer with a bit of an inspired flare. Sometimes however, that soft clouds isn’t precisely what you had in your mind and can often times spoil an otherwise good photo, especially if you consider enlarging it.
Hey! I just wanted to ask if you ever have any trouble with hackers? My last blog (wordpress) was hacked and I ended up losing several weeks of hard work due to no backup. Do you have any solutions to stop hackers?
Everyone loves what you guys are usually up too. Such clever work and reporting! Keep up the amazing works guys I’ve added you guys to blogroll.
I am really enjoying the theme/design of your weblog. Do you ever run into any browser compatibility issues? A few of my blog readers have complained about my website not operating correctly in Explorer but looks great in Chrome. Do you have any advice to help fix this issue?
Thanks for your post. Another element is that just being a photographer includes not only problems in catching award-winning photographs but also hardships in getting the best dslr camera suited to your needs and most especially problems in maintaining the grade of your camera. This is certainly very correct and apparent for those photography lovers that are into capturing the particular nature’s interesting scenes — the mountains, the particular forests, the particular wild or the seas. Visiting these daring places undoubtedly requires a digital camera that can live up to the wild’s tough settings.
One other thing is that an online business administration course is designed for individuals to be able to easily proceed to bachelors degree courses. The 90 credit college degree meets the other bachelor education requirements then when you earn the associate of arts in BA online, you should have access to the newest technologies in such a field. Some reasons why students would like to get their associate degree in business is because they may be interested in this area and want to find the general schooling necessary ahead of jumping to a bachelor diploma program. Thanks for the tips you really provide in the blog.
I’m blown away by the quality of this content! The author has undoubtedly put a huge amount of effort into exploring and structuring the information. It’s refreshing to come across an article that not only offers valuable information but also keeps the readers captivated from start to finish. Hats off to her for producing such a masterpiece!
I like what you guys are up also. Such intelligent work and reporting! Carry on the excellent works guys I?ve incorporated you guys to my blogroll. I think it will improve the value of my web site :)
When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Bless you!
great points altogether, you just gained a brand new reader. What would you recommend in regards to your post that you made some days ago? Any positive?
certainly like your web-site however you need to take a look at the spelling on quite a few of your posts. Several of them are rife with spelling issues and I to find it very bothersome to inform the truth then again I?ll certainly come back again.
I?ve been exploring for a little for any high-quality articles or blog posts on this sort of area . Exploring in Yahoo I at last stumbled upon this site. Reading this information So i?m happy to convey that I’ve a very good uncanny feeling I discovered just what I needed. I most certainly will make certain to do not forget this site and give it a glance regularly.
Heya! I just wanted to ask if you ever have any trouble with hackers? My last blog (wordpress) was hacked and I ended up losing months of hard work due to no data backup. Do you have any methods to stop hackers?
Magnificent items from you, man. I have be aware your stuff previous to and you are simply extremely fantastic. I actually like what you have received here, certainly like what you are stating and the way by which you are saying it. You are making it enjoyable and you continue to care for to keep it smart. I can not wait to read much more from you. This is really a terrific site.
Hello! I know this is kinda off topic however , I’d figured I’d ask. Would you be interested in exchanging links or maybe guest writing a blog post or vice-versa? My blog discusses a lot of the same topics as yours and I believe we could greatly benefit from each other. If you might be interested feel free to shoot me an e-mail. I look forward to hearing from you! Awesome blog by the way!
I know this if off topic but I’m looking into starting my own weblog and was wondering what all is required to get setup? I’m assuming having a blog like yours would cost a pretty penny? I’m not very web savvy so I’m not 100 certain. Any recommendations or advice would be greatly appreciated. Many thanks
Can I simply say what a aid to seek out someone who truly knows what theyre talking about on the internet. You undoubtedly know learn how to bring a problem to light and make it important. More folks have to learn this and understand this side of the story. I cant consider youre no more in style since you positively have the gift.
I feel this is among the most vital information for me. And i’m satisfied reading your article. However should commentary on some basic issues, The website style is ideal, the articles is actually nice : D. Good activity, cheers
hello there and thank you for your information ? I have definitely picked up something new from right here. I did however expertise several technical issues using this web site, as I experienced to reload the web site many times previous to I could get it to load correctly. I had been wondering if your web hosting is OK? Not that I’m complaining, but sluggish loading instances times will sometimes affect your placement in google and could damage your high-quality score if advertising and marketing with Adwords. Well I am adding this RSS to my e-mail and could look out for a lot more of your respective interesting content. Make sure you update this again very soon..
Have you ever thought about publishing an ebook or guest authoring on other sites? I have a blog based on the same subjects you discuss and would really like to have you share some stories/information. I know my readers would enjoy your work. If you are even remotely interested, feel free to shoot me an e mail.
Fantastic beat ! I would like to apprentice while you amend your site, how could i subscribe for a blog site? The account helped me a appropriate deal. I had been a little bit acquainted of this your broadcast provided vibrant transparent idea
It?s laborious to search out knowledgeable people on this subject, however you sound like you understand what you?re speaking about! Thanks
Some tips i have always told people today is that when searching for a good online electronics shop, there are a few aspects that you have to remember to consider. First and foremost, you would like to make sure to look for a reputable and also reliable retailer that has received great reviews and classification from other shoppers and industry experts. This will make certain you are dealing with a well-known store that gives good service and support to their patrons. Many thanks sharing your notions on this site.
It’s a pity you don’t have a donate button! I’d certainly donate to this superb blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to my Google account. I look forward to brand new updates and will share this site with my Facebook group. Chat soon!
I am curious to find out what blog platform you happen to be utilizing? I’m experiencing some small security issues with my latest website and I would like to find something more risk-free. Do you have any recommendations?
I am not sure where you’re getting your information, but good topic. I needs to spend some time learning much more or understanding more. Thanks for great info I was looking for this info for my mission.
Very great post. I just stumbled upon your blog and wanted to mention that I’ve really enjoyed browsing your blog posts. After all I will be subscribing for your rss feed and I hope you write once more very soon!
Hello, Neat post. There is an issue with your website in web explorer, could test this? IE still is the market leader and a big section of folks will pass over your wonderful writing because of this problem.
Heya i am for the first time here. I found this board and I find It really useful & it helped me out much. I hope to give something back and aid others like you aided me.
Hi, Neat post. There is a problem with your website in internet explorer, would check this? IE still is the market leader and a huge portion of people will miss your wonderful writing because of this problem.
The subsequent time I read a blog, I hope that it doesnt disappoint me as much as this one. I imply, I know it was my option to learn, but I truly thought youd have something attention-grabbing to say. All I hear is a bunch of whining about something that you may fix in case you werent too busy searching for attention.
Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but other than that, this is wonderful blog. An excellent read. I’ll definitely be back.
I have observed that in the world these days, video games include the latest rage with kids of all ages. Many times it may be difficult to drag your children away from the activities. If you want the best of both worlds, there are various educational games for kids. Interesting post.
Valuable info. Lucky me I found your web site accidentally, and I am shocked why this twist of fate didn’t took place earlier! I bookmarked it.
Good ? I should definitely pronounce, impressed with your web site. I had no trouble navigating through all tabs and related information ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or something, web site theme . a tones way for your client to communicate. Excellent task..
Most of whatever you state happens to be supprisingly precise and that makes me wonder why I hadn’t looked at this in this light previously. This particular piece really did switch the light on for me as far as this specific topic goes. Nevertheless there is one particular issue I am not too comfortable with and while I make an effort to reconcile that with the actual main idea of your position, let me see what the rest of the visitors have to point out.Nicely done.
What an insightful and meticulously-researched article! The author’s thoroughness and ability to present complicated ideas in a digestible manner is truly admirable. I’m extremely captivated by the depth of knowledge showcased in this piece. Thank you, author, for providing your wisdom with us. This article has been a game-changer!
I appreciate your wordpress web template, wherever did you get a hold of it from?
I do believe that a foreclosures can have a important effect on the debtor’s life. House foreclosures can have a 6 to ten years negative effect on a borrower’s credit report. A new borrower having applied for a home loan or almost any loans for example, knows that the actual worse credit rating can be, the more challenging it is to get a decent bank loan. In addition, it could affect any borrower’s ability to find a decent place to lease or rent, if that gets the alternative homes solution. Interesting blog post.
Hi there, I believe your site might be having browser compatibility problems. Whenever I take a look at your blog in Safari, it looks fine however, when opening in Internet Explorer, it has some overlapping issues. I merely wanted to give you a quick heads up! Apart from that, wonderful website!
Does your website have a contact page? I’m having trouble locating it but, I’d like to shoot you an e-mail. I’ve got some suggestions for your blog you might be interested in hearing. Either way, great website and I look forward to seeing it develop over time.
Thanks for your tips about this blog. Just one thing I want to say is that purchasing electronic devices items on the Internet is certainly not new. In truth, in the past decades alone, the market for online electronic devices has grown noticeably. Today, you could find practically any specific electronic system and product on the Internet, ranging from cameras and also camcorders to computer pieces and video games consoles.
I really love your site.. Great colors & theme. Did you make this website yourself? Please reply back as I’m wanting to create my very own website and want to find out where you got this from or exactly what the theme is called. Many thanks!
I adore your wordpress theme, where would you obtain it through?
Wow, marvelous weblog format! How long have you been running a blog for? you make blogging glance easy. The full glance of your web site is wonderful, let alone the content material!
Thanks for your article. One other thing is always that individual states have their particular laws of which affect homeowners, which makes it very, very hard for the the legislature to come up with a new set of recommendations concerning foreclosure on homeowners. The problem is that every state has got own guidelines which may have interaction in a damaging manner with regards to foreclosure insurance plans.
Thanks for the various tips shared on this web site. I have observed that many insurance providers offer clients generous discounts if they choose to insure several cars together. A significant amount of households have got several vehicles these days, particularly people with elderly teenage young children still living at home, as well as the savings in policies can certainly soon mount up. So it pays to look for a good deal.
Thanks a ton for your post. I want to say that the expense of car insurance differs from one insurance plan to another, simply because there are so many different issues which bring about the overall cost. As an example, the make and model of the motor vehicle will have a significant bearing on the purchase price. A reliable older family car will have a less expensive premium compared to a flashy sports vehicle.
Hello, There’s no doubt that your site could be having browser compatibility problems. When I look at your site in Safari, it looks fine however when opening in IE, it’s got some overlapping issues. I simply wanted to give you a quick heads up! Besides that, fantastic site!
Appreciating the hard work you put into your blog and detailed information you provide. It’s nice to come across a blog every once in a while that isn’t the same unwanted rehashed information. Wonderful read! I’ve bookmarked your site and I’m including your RSS feeds to my Google account.