Movement control & proprioception exercises are used as part of knee strengthening and rehabilitation programs. They improve proprioception, balance & coordination.
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Gym ball bridge
Teaching point:
Double-leg gym ball bridge exercises work the core, glutes, and hamstring muscles. A movement control & proprioception exercise.
- With heels on the ball push the hips upwards maintaining control throughout
Forward T
Teaching point:
- Perform in a slow and controlled way
- Stand on one leg with your knee slightly bent
- Lean forwards, open up your arms pulling the non-supporting leg backward to make the shape of a ‘T’
- Maintain balance for 4 or 5 seconds and repeat
Wobble Board Exercise
Teaching point:
- Perform wobble balance board exercises in a standing position
- Aim to maintain your balance
- Close your eyes to make it more difficult and stand on one leg to make it even more difficult
- If you do not have a wobble board then stand on one leg with your eyes closed
- 2 sets of 30 seconds
Lunge lean hold Exercise
Teaching point:
- Lunge onto the forward leg and get your balance
- Then lean forwards over the supporting leg, lifting the back leg up into the ‘T’ position
- Hold for a few seconds then bring the back leg through, knee up in front to finish
Leap to stick
Teaching point:
- Jump from one leg, and land on the other leg maintaining balance and control
- Hold for a few seconds and then repeat
Forward T to Spiderman Exercise
Teaching point:
- Balance on one leg and move into the ‘Forward T” position
- Hold your balance for a few seconds before coming into the upright position again
- Then, without dropping your foot to the floor move your leg out sideways into the ‘Spiderman’ position and hold
