Proprioception is the sense of self movement and body position. It has been described as the sixth sense. Proprioception is dependent on the relationship between the body’s central nervous system and certain soft tissues including muscles, tendons and ligaments. Within these tissues are the proprioceptors where sensory nerve endings wrap around the proprioceptors to send information to the nervous system. These proprioceptors can sense when tissues are stretched or experience tension or pressure. Impaired proprioception is common in Joint Hypermobility Syndrome as well as other causes such as herniated discs, stroke, arthritis and peripheral neuropathy. Improving proprioception is achieved through Pilates as it increases awareness and sensitivity to where the body is in space as well as helping to reduce any injuries and pain levels. Through very controlled and slow methods I can help individuals to find this awareness and move without pain. Poor proprioception and muscle spasms are common with EDS so exercising with control is key to avoid injuries such as subluxations and dislocations.
The nature of tissues and the spiralling muscles that run in to each other demonstrate the importance of moving with awareness of the body as a whole inter connected unit improving movement efficiency without pain or injury. Pilates offers a method to train the body as an integrated whole promoting strength, balanced muscle development, flexibility and increased range of motion for the joints. The method involves a safe system of mind-body exercises that can be practiced at home as well as in the studio and each exercise can be broken down and modified to create additional levels of learning appropriate to each individual.
When exercising at home your proprioception can be improved working in a closed chain supporting stability and maintaining those smaller joint ranges to increase sensitivity of where your body is in space. This can be easily replicated from the studio to the home environment using small equipment such as the Circle and the Theraband. I recommend a very light band initially and using these props to help you feel your body in space rather than as a means of increasing resistance and challenge.
Spiky balls, soft rollers and my personal favourite the Franklin balls or more affordable and as effective some soft flight golf balls purchased easily through Amazon also can be used at home for a “feeling” of release and this helps to reduce pain, increase proprioception and improve range of motion enabling healthier functional movement.
At Daley Pilates I work from many disciplines which offers a specific tactile and gentle rehabilitation program, patient-specific perceptive exercises, and motor imagery helping increase proprioception to reduce pain and sensory dysfunction. I can support each individual to move pain free with confidence every day leading to an improved sense of wellbeing and more functional daily activities.