Proprioception: The Secret to Better Balance & Movement
Did you know your body's hidden sense—proprioception—controls balance, coordination, and stability? As we age, this system weakens, increasing fall risk. But the good news? You can train it to stay strong!
Photo by Katie Dyer. Me balancing in Colorado at 65.
Why Balance Declines with Age
Several factors contribute to balance issues as we get older:
Weaker muscles
Impaired balance
Medications affecting stability
Vision changes
Cluttered environments (e.g., throw rugs)
What Is Proprioception?
Proprioception is your body's awareness of its position and movement. A great example is scratching an itch. Whether it's on your nose or the back of your shoulder, you instinctively know how to move your arm to reach it. That’s proprioception in action!
Working with older clients, I’ve noticed that some have a strong sense of body awareness while others struggle to feel how they move. Yoga is particularly beneficial because it encourages detailed attention to body sensations.
How Your Body Senses Movement: The Science of Proprioception
Proprioception is a joint effort between your:
Brain - Perceives your body's position in space.
Eyes - Provide spatial awareness and detect objects around you.
Ears - The vestibular system aids balance and orientation.
Mechanoreceptors - Nerve endings in skin, fascia, muscles, and joints that detect touch, pressure, motion, and stretch.
Aging & Proprioception: Why Balance Gets Worse Over Time
Without training, proprioception messaging slows down and becomes less efficient. Joint injuries, arthritis, and conditions like MS, Parkinson’s, or Huntington’s disease further challenge this system. Even alcohol consumption weakens proprioception.
How to Test Your Proprioception
Classic Balance Test: Stand on one leg and time yourself.
Fun Challenge: Stand on one leg and put a sock on the other foot. You'll get extra points if you can also put on and tie a shoe while still balancing.
Upper Body Test: Stand in front of a mirror with arms at your sides. Close your eyes and lift both arms to shoulder height. Open your eyes—are they even?
Balance Training: The Best Exercises to Boost Proprioception
Staying active is key! Walking on different surfaces (pavement, gravel, grass, sand) activates your proprioception. Try these exercises to improve balance:
Balance Walking - Balance Walk
Walk toe-to-heel forward.
Add slow side-to-side head turns.
Advanced: Try with eyes closed.
Rock the Boat - Rock the Boat
Stand solidly, shift weight, and rock forward and back.
Toe Taps - Toe Taps
Stand on one leg, tapping the other foot forward and back 10 times per side.
Heel Raises - Hold onto a chair, lift and lower your heels.
Side Steps - Step side-to-side to improve lateral stability.
Sit-to-Stand - Strengthen your lower body by standing from a seated position 10 times.
Single-Leg Stand - Single Leg Stand
Start with 10 seconds per leg; work up to 30+ seconds.
I do once a day while brushing my teeth using my electronic toothbrush as my timer.
Tree Pose - Tree Pose
Shift weight to one leg, externally rotate the other leg and place foot with kickstand on the floor and heel resting on ankle. For more challenge, place foot on shin and biggest challenge on the inner thigh.
Take Your Balance Training to the Next Level
Add instability (stand on a cushion or wobbleboard).
Close your eyes to remove visual cues.
Speed up or slow down movements.
Play sports like tennis, golf, or pickleball.
Engage in household tasks with deliberate balance challenges.
Final Thoughts
Proprioception is your body's GPS for movement. Keep it sharp by challenging your balance daily!
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