Proprioception exercises help you recognize your relative positioning and balance, helping teach the body muscular balance to prevent injury. Proprioception exercises help to improve posture, strengthen the legs and keep the body strong and healthy.
Exercise Ball
Use an exercise ball to help the body maintain optimal balance during exercises and strengthen the knees. Several exercises can be done using an exercise ball. With an exercise ball placed on the floor, sit on it with your hands facing out to the sides. In this position lift one of your legs off the floor and straighten it out in front. Slowly push down with the leg that is still on the floor to bring some of your weight off the exercise ball. Do this 12 times on each leg for three sets.
Try a variation by holding an exercise ball against the wall using your back. Lean against the ball and bring one leg straight out in front of you. Bring your weight onto the leg still on the floor and bend the knee slowly, still balancing your weight against the exercise ball. Do this with both legs 10 times for three repetitions.
Balance board
Try using a balance board to improve knee and leg strength. A balance board is a small plank of wood or plastic that is set upon a small piece of material. This material causes the board to wobble back and forth when stood upon. Stand on the wobble board and bend one foot at the knee and balance all of your weight on that one foot for 30 seconds. Switch to the other foot and repeat.
Jumping Exercises
Try jumping exercises to improve balance and leg strength. Take a small cone or short object such as a block of wood and set it on the floor. Stand next the cone with it to your side. Jump sideways up and over the cone. Repeat this six times each side, then rest. Repeat this three times.
Stand on one leg with your other leg bent at the knee. With your hands held straight up into the air, hop up and down on your one foot for 45 seconds. Switch feet and repeat. Repeat three times each side.
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