Movement Control & Proprioception Exercises

Motion control proprioception exercises

Movement control & proprioception exercises are used as part of knee strengthening and rehabilitation programs. They improve proprioception, balance & coordination.


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
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