Convenient Ways to Strengthen Your Proprioception

You’re not alone if you’ve never heard of proprioception before, but it sounds more advanced than it actually is. Simply put, proprioception is essentially how your mind and body work seamlessly to adjust to your surrounding environment and react accordingly.

Due to how much proprioception plays a role in your daily life, it’s important to improve these muscles and natural instincts. Whether you’re working out at the gym, strolling the beach, or playing frisbee with friends, it’s important to strengthen this skill set...AKA whether you’re Arnold Schwarzenegger, Pamela Anderson...or just watching at home, you. still. need. proprioception.

In this guide we will explore 3 easy exercises that you can implement to improve and strengthen your proprioception. 

#1 One-legged wedge

This exercise might sound very easy, but its difficulty may surprise you. To begin, place a single foam yoga wedge on the ground. Position your feet so your toes are on the declining part of the wedge. Now, slowly move your other foot off the ground and to the side.  Hold this position for 1-2 minutes then switch to your other leg. 

If this proves to be easy, try performing the same move but with your eyes closed instead!

#2 One-legged hedge

This is similar to the first, except slightly more challenging. Due to the natural instability that the hedgehogs provide, it will make maintaining your balance more difficult. 

Follow the same steps as above except swap out the yoga foam wedge for a hedgehog pod or disc. Tip: the hedgehog pod will be the most difficult of the two, so start off by trying it with the disc before moving to the pod!

#3 Behind-the-leg 

This is the most difficult of the three exercises— if you feel comfortable with the challenge, continue ahead! 

To begin, place a hedgehog disc on the ground in front of you. 

Then, place one foot in the middle of the disc. Elevate your other foot behind you and tuck it close to the standing leg, like a flamingo.  Once comfortably positioned, take a breather. 

Now, close your eyes. Take a few moments to focus on your inhales and exhales. 

Continue to close your eyes and gradually begin to rotate your free leg around the other leg positioned on the disc. 

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