Proprioceptive training

Edited by Dr. Davide Sganzerla

1. UNLOADING EXERCISES WITH TABLETS (IDEAL FOR INJURY RECOVERY)

 

Sitting with the foot on a round tablet, rotate clockwise and anticlockwise (Fig. 1);
Sitting with the foot on a rectangular board, move the ankle forward-backward (Fig. 2);
Sitting with the foot on a rectangular board, move the ankle to the right and left (Fig. 3)

 

Fig. 1 Fig. 2 Fig. 3

                    
Sitting with the foot on a rectangular board, move the ankle diagonally (Fig. 4);
Sitting with your foot on the basketball, move it forward-backward, right-left, clockwise and anti-clockwise (Fig. 5);
Sitting with your foot on the tennis ball, move it forward-backward, right-left, clockwise and counterclockwise (Fig. 6);

Fig. 4 Fig. 5

Fig. 6

     
Standing with one foot on a round board, rotate clockwise and anticlockwise (Fig. 7);
Standing with one foot on a rectangular board, move the ankle forward-back (Fig. 8);
Standing with one foot on a rectangular board, move the ankle to the right and left (Fig. 9);

 

Fig. 7 Fig. 8

Fig. 9

Standing with one foot on a rectangular board, move the ankle diagonally (Fig. 10);
Standing with one foot on the basketball, move it forward-backward, right-left, clockwise and counterclockwise. (Fig. 11);
Standing with one foot on the tennis ball, move it forward-backward, right-left, clockwise and counterclockwise (Fig. 12).

 

Fig. 10 Fig. 11

Fig. 12

 

2. NATURAL LOAD EXERCISES WITHOUT TABLETS

 

Search for equilibrium in monopodal stance (Fig. 13);
Bandaged, search for equilibrium in monopodalic stance (Fig. 14);

 

Fig. 13 Fig. 14

Jump with 1 foot only to the right and left and stay balanced (Fig. 15-16);

 

Fig. 15 Fig. 16

 

Blindfolded, jump with 1 foot only to the right and left and remain in balance (Fig. 17-18);

Fig. 17 Fig. 18

Other articles on "Proprioceptive Exercises"

1. Proprioceptive training
2. Second part proprioceptive exercises
3. Third party proprioceptive exercises
4. Proprioceptive exercises fourth part
5. Proprioceptive exercises fifth part
6. Proprioceptive exercises sixth part
7. Proprioceptive exercises seventh part