Proprioceptive training

Who I am
Joe Dispenza
@joedispenza
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wikipedia.org

Author and references

The cure of Dr.


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 tablet, 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 anti-clockwise (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 in balance (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'

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  3. Third part proprioceptive exercises
  4. Proprioceptive exercises fourth part
  5. Proprioceptive exercises fifth part
  6. Proprioceptive exercises sixth part
  7. Proprioceptive exercises seventh part
Audio Video Proprioceptive training
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