Video: 3 Simple Exercises to Restore Proprioception

Video Transcript

One Leg Balance

  1. Stand straight and shift your weight on one leg.
  2. Bend the knee of the opposite leg so that it remains off of the floor.
  3. Hold this position for 1 minute.
  4. Rest for 10 to 20 seconds and repeat with the other leg.

Repeat this exercise 3 to 4 times on each leg.

Unilateral 3-Way Kick

  1. Begin by standing on one leg.
  2. Raise the opposite leg off the floor in front of you, with the toes pointing upwards.
  3. Gently lower the leg back to the starting position.

Repeat this exercise to the side and back with each leg.

Shoulder Wall Ball Stability

  1. Place a large exercise ball against a wall and hold it in place with one hand.
  2. Make small circles with your arm, moving the ball and keeping the arm extended.
  3. Maintain an extended elbow but avoid locking or hyperextending it.

Continue this exercise for 30 seconds to 1 minute. Repeat these steps for the opposite arm.