How to Improve Your Proprioception

What is proprioception?

Proprioception is your body’s ability to sense its position, movement, and balance. Think of it as, your internal GPS. Proprioception relies on sensory receptors (called proprioceptors) in your muscles, tendons, and joints. These send constant feedback to your brain about body position, muscle tension, and movement. Your brain then processes this information so you can adjust posture and coordination automatically.

Proprioception allows you to: Touch your nose with your eyes closed; Walk without looking at your feet; Know where your limbs are in space without seeing them.

Proprioception is important for balance and coordination, preventing falls and injuries, efficient movement in sports and daily tasks, and rehabilitation after injuries or neurological conditions.

Try this exercise to improve your proprioception:

1. Stand with your feet hip-width distance apart and place your hands on your hips.
2. Shift your weight onto your right foot and lift your left foot off the floor a few inches. 
3. Hold this position for up to thirty (30) seconds and then switch sides.
4. Repeat this process two to three times. 

*Tip: Tai Chi is a form of somatic exercise that is very beneficial for proprioception because of its continues, slow circular movements while weight shifting. 

Being mindful is powerful. 

The next time your are on the treadmill or stationary bike at the gym avoid reading a book or magazine or watching television or even listening to music. Only focus on your movement and breath. Mindful somatic movement will empower you to connect on a deeper level. With mindfulness comes power. 

 

 

 

 

 

 

 

 

 

Reference

McGee, K. (2025). Using somatic solutions for stress relief. Somatic Exercises for Dummies, p. 19. John Wiley & Sons, Inc. Hoboken, NJ.