Necessary Proprioception And Balance Exercises
Balance Exercises For Increased Proprioception
Having adequate proprioception is essential for those with orthopedic or neurological conditions or for those in the aging population. Thankfully, practicing specific balance exercises can enhance proprioceptive abilities, thereby limiting the possibility of a fall and injury from a fall. Proprioception, the sense of where one is in space, is essential for effective interaction with the environment, including staying safely on your feet with all standing and walking activities. A lack of or reduction in proprioceptive acuity has been directly correlated with falls and with the subsequent reduced functional independence and quality of life. Proprioceptive losses have also been shown to negatively correlate with functional recovery post stroke and play a significant role in other conditions such as Parkinson's disease. Additionally, following orthopedic surgeries such as anterior cruciate ligament repair or a hip or knee replacement, individuals experience altered proprioception in those joints that can also contribute to falling. Consequently, rehearsing specific balance exercises and partaking in proprioception-specific rehabilitation is essential for many individuals who have had orthopedic surgeries, struggle with neurological deficits or are simply undergoing changes due to aging.
Balance Exercises And Proprioceptive Feedback
One key component of stability is having good proprioception in the lower extremities and practicing detailed balance exercises on a regular basis can maximize those sensory cues. Since Proprioception involves sensory feedback from joints, muscles, tendons, ligaments and other soft tissues, most adults experience a decline in their proprioceptive capacity as they age since there is also a decline in the abilities of those joints and soft tissue structures. Additionally, people also can experience a reduction in proprioceptive acuity with certain neurological and orthopedic challenges like Diabetes, peripheral neuropathy or ligament injuries. Consequently, it is imperative for folks who struggle with balance issues or proprioceptive deficits to perform equilibrium routines to maximize their leg strength, balance skills and proprioceptive feedback.
One example of a steadiness exercise that strengthens ones proprioceptive abilities involves standing with your feet shoulder width a part and centering ones weight in the middle of the feet. To perform this steadiness exercise, you can imagine a plumb line running through the center of your body and anchoring into the floor in the middle of your feet. In this position, you can concentrate on the sense of touch between your feet and the floor and on keeping your body weight centered in the middle of your feet. Once you have mastered this positioning, you can progress this stability routine by standing on one foot, which reduces the surface area of your base of support. While standing on one foot, you will notice that your balance is significantly challenged. Consequently, to maximize your safety during this stability routine, it is recommended that you stand near a counter or a table to allow you to grab on to a stable object if needed. By rehearsing this single stance steadiness exercise for twenty seconds, three times in a row and twice a day, you will develop strong proprioceptive cues, which will ultimately enhance your balance abilities and reduce the potential of a fall and an injury from a fall.
You can learn these proprioceptive techniques and a step by step balance exercise program by following the direction of an experienced Physical Therapist in the Exercise For Balance DVD. For more information, see http://www.exerciseforbalance.com Don't wait to fall, start your balance routine today!
Article Source: http://EzineArticles.com/?expert=Suzie_Stoke
