If, like me, you were hooked on the Paris Olympics and felt a little lost when over, not only can we get excited again as the Paralympic Games are here, we can also recognise how the athletes seemingly make their skills look effortless with such great ability to sense position, balance and movement of their bodies in space. This is what we call proprioception and a skill so important for everyone.
Below you will find eight challenges you can try to improve your proprioception.
Incorporating Proprioception into Our Training:
In our sessions, we focus on exercises that challenge your balance and coordination. Think of those stability ball exercises, single-leg movements, or dynamic stretches. These aren’t just about building strength; they’re about honing your body’s ability to navigate the world with agility and confidence, both now and in the years to come.
Proprioception is often referred to as the “sixth sense” coordinating movements and maintaining balance without needing to look at our limbs or think consciously about how we move.
Here's a start: Try this one... go on, right now...
With a ball (pen, notebook or anything in reach) stand on one leg with arms stretched out to your sides. Pass the object overhead to the other hand. Repeat 10 times each side while remaining upright.
I recently came across a double page article in the Guardian with challenges, (got very excited!) and later on this playful Sunday, tried them out for myself, putting together some video demos for you to try too! (Click image to read full article)
Try these other challenges too...
Ball Pick-Ups: Put the ball down either in front or behind you, then pick it up again with the other hand. Repeat, trying to get more creative with the ways you lower yourself to the ground (think lunges, squats, turns) or switch up the spots you place the ball. It's surprising how confusing this can get!
Cat Balance: Try crawling on a straight line on all fours. Move one hand and the opposite foot at the same time. Think feline with this challenging in-line crawl, aiming to keep your back parallel to the line (avoiding your bum lifting too high). If you can master this....try the advanced, raised version!
Heel-Toe Walking: It's like tightrope walking without the risk! Find a straight line on the ground or mark one out with tape. Walk along it, touching your front heel to your rear toe at each step. Try not to wobble and stay in the line.
Mobile Balance: Whenever you can, and when safe to do so, walk along a narrow surface such as a kerb or low railing in the park. Before you go for height, work on balance by keeping your knees slightly bent. Once you master walking, try turning or squatting on the object.
Rail Crawl - advanced!
Jumping Turns: If confident with jumping and your knee health, start small and jump, aiming for a quarter, half or full turn when well practiced with the others. Land softly with bent knees.
Wall Bounces - Hand/Eye Coordination: Grab a small, bouncy ball (a tennis ball will do) and throw it underhand into the wall, then catch it with the other hand as it bounces. Repeat as many times as you can.
Why Proprioception Matters for All of Us:
While many of us may never compete in sport, proprioception is a skill that everyone can and should practise. It’s our body’s ability to sense its position, movement, and balance...a crucial component of everything from simple daily tasks to complex athletic movements.
Here’s why proprioception is key to healthy ageing:
Maintaining Balance: As we age, our balance can naturally decline. By training proprioception, we can reduce the risk of falls and maintain our stability, allowing us to move with confidence throughout life.
Injury Prevention: Strong proprioceptive skills help us respond quickly and accurately to unexpected changes in our environment, which can significantly reduce the risk of injury.
Enhanced Coordination: Proprioception keeps our movements smooth and coordinated, making it easier to stay active and enjoy the activities we love.
Supporting Longevity: Engaging in proprioceptive training can help preserve muscle strength, joint flexibility, and overall mobility, all of which are crucial for a healthy and active life as we age.
Paris 24 is powerful reminder of the strides women have made in sports, with female participation reaching 50% of all athletes—a significant milestone in Olympic history and inclusive of women who’ve been balancing the demands of elite-level competition while also raising very young children.
The extraordinary achievements in Paris remind us of what’s possible when we push our limits. But more importantly, they show us the value of consistent training and body awareness, no matter our age or fitness level.
I made it to Paris! A spontaneous, last minute solo trip to soak up some Olympic atmosphere. Paris was stunning, exciting (especially in the athletics stadium with a new purple track!) and the city is hosting very well in my opinion. A fantastic trip combining world class sport with explorations of charming neighbourhoods and great food.
Let’s continue to draw inspiration from these incredible athletes and apply those lessons to our own fitness journey. Every time we train, we’re not just working out; we’re investing in our future health, ensuring that we age with strength, confidence, and independence.
Keep up the fantastic work and celebrate your own victories, no matter how tiny.
Here’s to the life-changing power of proprioception!
You can also view the above challenges in the online programmes tab on the FIT WELL MOVE app along with other movements challenges to complement your training.
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