Video: 3 Advanced Exercises to Restore Proprioception

Video Transcript

Single Leg Squat

  1. Stand with both arms extended in front of the body.
  2. Shift your weight on one leg and extend the other leg forward and off the ground.
  3. Squat down as far as possible while still keeping the extended leg off the floor.
  4. Raise the body to the upright position.

Repeat 3 to 5 times on each side.

Cone Pick-Ups

  1. Stand upright and hold a medium-sized plastic cone with both hands.
  2. Bend forward at the hips, letting one leg extend backwards while simultaneously placing the cone down and returning to the starting position.
  3. Pick up the cone in the same way and repeat for each leg.

Repeat this exercise 5 to 10 times on each side.

Crossover Walk

  1. Begin by standing upright and placing both feet a little more than shoulder width apart.
  2. Gently bend both knees to a 45° angle.
  3. Cross one leg over the other, taking a large step to one side.
  4. Step out so that feet are returned to the original position.

Repeat this exercise 5-10 times in both directions.