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5 Proprioceptive Exercises for Injury Prevention

Exercise Progressions for Proprioceptive Training

Proprioceptive training programs can help to prevent injuries of the ankle, knee and hip. Here are a series of exercise progressions that can help to improve balance and stability of theses areas. Click on the images to watch the videos or to share them on social media. These exercises are part of our exclusive content from our valued partner Kevin Wilk, DPT. Find them in your WebExercises library using 'Kevin' in the keyword search to share them with your patients as part of their exercise prescription.

Unilateral Flexed Knee Balance Pad Drill

Start: Begin standing on a balance pad with one leg, while the knee of the opposite leg is bent slightly to about 45 degrees.

Movement: Simultaneously raise the foot completely off the floor while you slightly bend the involved knee to 45 degrees and balance on one leg. Raise arms in front like you are ready to catch a ball. Hold and repeat for prescribed sets and reps.

Progression #1: Unilateral Flexed Knee Balance Pad Medicine Ball Drill

Start: Begin standing on a balance pad with one leg, while the knee of the opposite leg is bent slightly to about 45 degrees. Grasp a medicine ball in both hands.

Movement: While keeping you balance on one leg, slowly raise the ball above your head. Lower back to start position. Repeat for prescribed sets and reps.

Progression #2: Unilateral Flexed Knee Balance Pad Ball Catch Drill

Start: Begin standing on a balance pad with one leg, while the knee of the opposite leg is bent slightly to about 45 degrees.

Movement: Simultaneously raise the foot completely off the floor while you slightly bend the involved knee to 45 degrees and balance on the one leg. While holding this position practice catching a ball, either by bouncing it against a wall or having a partner toss it to you. Repeat for prescribed sets and reps.

Progression #3: Tilt Board Single Leg Stability with Ball Catch

Start: Place your feet on the balance board. Shift weight to only stand on one leg. Keep the back in a neutral position.

Movement: Have someone throw a ball to you to create a postural disturbance, while you maintain your balance. Repeat by throwing the ball back and forth and switching weight to the other leg.

Progression #4: Tilt Board Single Leg Balance with Perturbations

Start: Place your feet on the balance board. Stand on one leg. Keep the back in a neutral position

Movement: Have someone tap the back of the board to create a postural disturbance, while you maintain your balance.

3 Minute Mini Break Desk Stretches

Low Back and Core Strengthening in 10 Minutes.

Sticking to an exercise routine while being on the road can be challenging. However, conditions such as low back pain require a regular exercise regimen. Prolonged periods of sitting in a car, train, or plane can also further aggravate existing low back issues. Here are some exercise suggestions for a quick, but effective workout that can be done almost anywhere without equipment.

# 1 Hipflexor and Adductor Stretch

Long rides in the car, train, or plan can lead to tight muscles in the hip area such as the posas, the iliopsoas, and the adductors. Tightness in this area can put pressure on the low back. This stretch can help to restore range of motion and flexibility after sitting or driving for hours.

Start in a kneeling position. Place one foot to the side, making sure to turn it outward. Lean towards the foot until you feel a gentle stretch in the front of the kneeling leg. Hold for the prescribed duration. Then return to starting position and switch sides.

# 2 Hip bridge

Weak gluteal muscles can increase the risk for low back pain. Long periods of sitting and tight hip flexors can prevent this muscles group from being properly activated and will weaken it in the long run. The hip bridge is a great exercise to reactivate and train the glutes.

Begin lying on floor, facing up. Bend knees so feet are firmly on floor with arms extended to the sides. Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. Repeat for prescribed repetitions and sets.

# 3 Bird Dog

The bird dog is a great exercise to build strength and stability for the deep stabilizers of the core such as the transverse abdominis, the multifidi, the intertransversarii group, and the erector spinae group - making it a very effective exercise for low back pain prevention.

Begin on your hands and knees with your head and back in a straight position. Hands should be under your shoulders and your hips directly above your knees. Activate core muscles. Raise one arm to shoulder level as opposite leg simultaneously lifts off floor, extending to hip height. Pause momentarily. Return to start position and alternate sides. Maintain a straight spine position, not allowing your hips to twist or rotate. Do not hyper-extend low back when extending leg. Repeat for prescribed repetitions and sets.

















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