This owlet has it nailed! Check out that proprioception – he can even sleep one one foot! Also: Awwwww!!!!
Do this now. Yes, right now. It will just take a minute. Probably less. Whatever you are doing, drop it (okay not literally, especially if you’re doing dishes – but then how would you be reading this?) and take off your shoes. Do it! (I get bossy when I’m excited. You’re gonna love this!) Now stand up and lift up one leg at least 6 inches off the ground. Don’t rest your foot on your knee or anything else. Close your eyes. Use a timer or count in your head to see how many seconds (or one-mississippi’s) you can hold it for.
Bam!
What you’ve just done is tested your proprioception. People often assume this type of test is checking your balance – and it is – but the closing of your eyes makes it about so much more. Proprioception is the ability to know where your body is in space without looking at it. (Official definition:is the sense of the relative position of neighbouring parts of the body and strength of effort being employed in movement.) This skill is so important for athletes and even regular workout Joes and Janes because not only does it make you more coordinated and helps prevent injury during exercise but it’s equally powerful out of the gym. Honing your proprioception will make you more aware of your environment, help your posture, make you less clumsy and train you to be more in tune with your body. And you get all of this while getting a serious workout at the same time! Which is exactly why this has become my new favorite workout! Because good posture is very important to me. Okay and I’m a total klutz. (You remember all my many, many wardrobe malfunctions, right? Yeah.)
It sounds so simple. How could you not know where your body is? It’s attached to you! (If you’re me, you often have more than one body attached to you! I deserve extra credit!) And yet, it’s a lot harder to control than you think it is. Especially if you’ve never really paid attention to it before. All of us have some proprioceptive abilities – it’s why we don’t walk into walls or crush people Lenny-style when we hug them – but most of us have never specifically trained them before and this is definitely a learned skill.
I first heard about proprioceptive workouts from my (late, sniff) trainer and friend Steve Toms. While he was drilling me on all the corrective exercises that I hated (butt clenches? In the middle of the gym? Seriously?!) he also tested my spatial awareness. I went into it expecting straight A’s because I have stellar balance. (And because I arbitrarily grade myself on trivial things – you can take the girl out of school but you can’t take the school out of the Type A, anal, perfectionistic girl!) I’ve always been good at the balance poses in yoga and can do a decent impression of the Karate Kid atop a wood piling at the beach so I figured these would be a cake walk.
“Wow, you are really really bad at this.” Steve was never one to mince words. “Like insanely bad!” Even worse, I could tell he was enjoying watching my ego deflate like the water bra I may or may not have worn in high school. But he was right. I sucked bad. And when I suck bad at something that means I become obsessed with mastering it until I at least suck slightly less bad. So I would work on one or two movements at the end of each workout and thought I was getting better (you remember my elephant-on-a-ball circus tricks?) – until I met pro skiier Paula Moltzan of the US National Ski Team and got to go through her workout based almost entirely around proprioception with her when I interviewed her for Shape. After watching her do a single leg jump onto a plyo box higher than her waist I knew I was in a whole different league. (Seriously she is one of the most amazing athletes I’ve ever got to see in action. She has legs like industrial springs but she makes it all look so graceful!)
This is me in action.
Removing one of your senses sounds counterintuitive, especially when we’re talking about squatting a heavy bar or skiing down a mountain at 80+ miles per hour. After all, walking around blinded (because I had my contacts out) is how I ended up in a friend’s pool – and I was not at a pool party. But taking out one sense, your sight in this case, forces all your other senses to work so much harder. You never realize how much you depend on your eye sight to tell you how to move your arms and legs until you try the same movements with your eyes closed. Turns out there’s a reason beyond vanity why gyms have mirrors on every available surface – being able to see yourself helps your brain orient. But it’s so important to train yourself to rely on more senses than just your sight because so often on ski mountains, and in life, things come up faster than we can see and react to them. A hidden hole in the grass, a tree root on a trail, a low-hanging bar – this is how so many injuries happen.
I have I sold you on it yet? (Yes, Ms. Hannigan!) Good. This is how you get started.
This is Paula in action. Clearly we have different skill sets…
1. How’d you do on the test up above? You should be able to hold it for at least 30 seconds without opening your eyes, falling over or tripping a coworker. For kicks and giggles, here’s the RealAge breakdown of the results:
| What’s your balance-based RealAge? |
|
| Balance Time | Balance-Based RealAge |
| 4 seconds | 70 years |
| 5 seconds | 65 years |
| 7 seconds | 60 years |
| 8 seconds | 55 years |
| 9 seconds | 50 years |
| 12 seconds | 45 years |
| 16 seconds | 40 years |
| 22 seconds | 30-35 years |
| 28 seconds | 25-30 years |
How old are you really?
If you can do the whole 30 seconds then you’re ready to try Paula’s workout. If you’re 15-29 seconds then you should try Paula’s workout but do the moderate modifications on each exercise (for instance, when she stands on an exercise ball, you stand on a bosu or when she does single-leg lunges on the bottom of the bosu, you do it on the top). If you’re less than 15 seconds or just the nervous type, try Paula’s workout but do every move on the floor. In fact, it’s a good idea to try each move at least a few times on the floor so you can make sure you know what the proper motion feels like.
The Gym Buddies and I did this workout a couple of times a week throughout December and January for our Great Fitness Experiment and it was a butt-kicker. You sweat, yes, but you don’t necessarily feel like it’s hardcore… until the next day when you’re sore all over. You’ll be sore in muscles you didn’t even know you had. Plus, a lot of these moves are so novel that if you’re like me and get bored with push-ups and burpees then these will keep you super entertained.
To check out the full list of exercises for Paula’s proprioceptive workout along with pictures and descriptions of each move, go to my Shape.com slideshow. (I know, I’m sorry to make you click through and then they put each move on a different slide so it’s not all on one page and that’s super annoying! I don’t have any control over that and I didn’t feel like retyping it all out here. Take mercy on my wrists!)
Seriously, you want to try this one! At least try one or two moves. Not only is it a great workout, and really fun, it’s also very functional – giving you skillz for in and out of the gym! And please let me know if you tried it and what you think!
So, who’s up for this? Anyone else arbitrarily grade themselves? How’d you do on the single-leg eyes-closed standing test??
All pictures (c) 2012 Michael Novak/Inventive Media
I sucked at it! Seriously, I’m apparently 50-60 years old. Very embarrassing! I’m so making this part of my workout from now on. I so need to get better at this.
Well you’re not alone! And once you start practicing it’s been my experience that you improve really quickly! Good luck and thanks for sharing your results:)
This test was interesting. I quit after 60 seconds because I got bored and wanted to read the rest of your post. Maybe I did it wrong? Or I’ve discovered a new skill? And no, I’ve never been skiing, despite the fact that I live about 100 miles from the Alps. Hm.
See? Then you’ll love this workout! It’ll challenge you and give you some new party tricks;)
I refuse to try anything involving balance before I drink my coffee. I’m lucky to make it to the computer using both feet and open eyes.
That workout Paula is doing looks insane; I’ve got to try some of it at the gym when nobody is looking.
Totally insane. You should have seen what she was doing between takes. Girl can jump higher than any basketball player I’ve ever seen. And let me know how it goes;)
I’ll have to try the test later. (The floor in my office is so dirty I’d need a lot of money to stand on it without shoes! And we have like 50 janitors… hmmm…) But I wanted to say I was just listening to a podcast and part of it had an interview with a man who, after an illness, lost all the neurons that support proprioception. It was really interesting. Apparently it’s super, super rare but he had to relearn everything and still if he doesn’t do things like focus and watch his legs when he’s walking he falls. Scary thought.
Yikes! It does seem like one of those things that you don’t appreciate until you don’t have it anymore….
Also, it seems to make a difference whether or not you stand on your dominant foot (R or L). I’m right-handed and my right side was pretty straightforward, no wobbling, could hold it quite a while. Left side, however, went down quickly.
Ooh good point! It’s true – I’m way better on one side than the other!
I did 1:30 on both legs (within a few seconds) – apparently I rock. Which is strange because my limbs seem to fly off in all sorts of directions without any control over them. Usually injuring my husband in the process. Usually the family jewels.
I’m totally going to do this workout. It looks awesome.
A) You made me snort – love that visual! b) Then you’ll be a natural at this workout! Let me know what you think!!
We talk about proprioception a lot in dog training! Dogs need to know where their body parts are while keeping their eyes on the trainer so we use a lot of bosu, balance and agility exercises (walking through a ladder, backing up, moving one foot at a time, etc.)
More human-related, I have fallen down FAR too many times during lunge rotations during our gym’s team strength class! We do ours holding a small ball at arms length.
Ooh I had no idea! (Probably since I don’t have a dog…) So interesting.
Gee that was the first time I came out as young on one of these tests. I double checked and I did it right. I work on balance a lot because I have problems with it so that must be why I did well.
Nicely done! So you’ll be a natural at this workout! Try it and let me know what you think!
I did over 30 seconds and then stopped. I might have to look into the whole work-out – sounds very interesting!
Do it!! Sounds like you’re a natural! Then let me know what you think!
This is AWESOME!
TIP: if any of you have children with speech delays of disorders, proprioceptive and vestibular exercises will get them talking! Seriously, help your children to do these exercises. I’m so not joking. Get out a big ball, have them stand on it while holding your hand for balance (you can explain that the ball comes out *only* when grownups are there to help). See how long they can hold their balance. Take them outside in the grass, and see how long they can spin with their eyes closed. If you child is very small or has other developmental disorders that hinder gross motor skills, simply having them close their eyes on the swing works great too.
Nobody’s exactly sure *why* this is, but for some reason, the proprioceptive region of the brain interacts with speech. The two share some kind of mysterious linkage, and one can help other. It might even work with developmentally normal children and adults.
It might be an interesting body hack to try, Charlotte. Are you better at language tests (tongue twisters, learning a foreign language, etc..) after you’ve workout out? I’m sure this could be tested in a scientific way, but who wants to take a standardized verbal exam after every workout??
K, I’m done with my random nerdiness for the day.
Not nerdy or random! I love this comment so much I’m highlighting it in my, er, highlights post. (gotta think of a better name for that). Thanks for the info – fascinating!
We do a lot of proprioception exercise with children with disabilities in the therapeutic horseback riding program. Try riding a horse around the arena with your eyes closed (yes, someone is leading the horse for you) and see how you fare! Then, try touching your nose, ears, knees, etc. It can be challenging.
Also, in boxing class we work on the double ended punching bags with our eyes closed to get a feel for how long our jabs and crosses are. I’m glad I’m getting better at it every week!
Love me a good musical theatre reference!
Ah, thank you! Me too!
Wow, I did not do well on that test. I’m blaming it on the time of day 😉 Seriously though, I am glad to know that you didn’t do well even though you have good balance because I have great balance too, yet I did terribly!
By the way, love that you are wearing ridiculously high shoes on a gym floor. You don’t see that very often.
Why thank you! I love me some ridiculously high shoes! And when I’m working in a professional capacity (instead of working out) I always bust some out;)
I am terrible at propriception…but I’m working on it. Also, I would NEVER have guessed that picture was from a jumping lunge! Only because when I could do them, I barely came of the ground enough to switch legs. It was more of a “thumping” lunge than jumping. Look at her go! So impressed!
She’s amazing right?? Although I’ll admit that we really had her exaggerate the movement for the sake of the picture:)
I’m finally delurking after reading you for a long time. I love your funny, personal and informative posts. They add so much to my day. Thank you for sharing so much of your journey with us. I really enjoy the proprioceptive training and did well on the test. Yah! When I’m working with my patients, I usually will ask them to try this in the AM and PM when brushing their teeth (left leg in AM and right in PM). I start them with eyes open (or stand like on a tightrope if balance significantly decreased), then when they can brush their teeth the whole time without touching down with eyes open, progress to eyes closed. Then they can add this to their day without adding any extra time. It’s an easy way to consistently work on proprioceptive training (if with eyes closed). I enjoyed all the exercises and will be using many of them. Thank you!
Yay April! So glad you delurked and that you like these exercises! I love your tip and am going to republish it on my highlights post:)) This made my day.
(LOVE that photo! I love owls!)
We’ve learned a lot about this over the years, as our kids worked with various therapists for their autism. The nice thing is they both inherited their dad’s grace and athletic abilities and not their mom’s complete lack thereof. (They both still struggle with language, however. My son, 11, has very limited language, and my daughter, 9, is non-verbal.)
One of the reasons people with autism will have disturbing behaviors like banging their head on the floor is because their proprioceptive systems are completely off: they literally cannot feel their bodies in space, or in relation to the walls, floor, furniture, etc. The head banging gives them that sense. Of course, it’s destructive and painful, which is where physical and occupational therapies come in.
OK, lecture over. 🙂 I’m proud to say I managed 33 seconds, which males me nearly 5 years younger than my actual age!
Oooh I didn’t know that about autism! So interesting!! I’m always learning new things from you, Alyssa:))
44 Seconds. Boom. 🙂 Must be the yoga I’ve been doing lately. My flexibility hasn’t improved much, (I have much in common with a metal pole in that regard) but I thought my balance was getting better. Thanks for the confirmation. 🙂
Gaye
Yay for progress! Nicely done, Gaye!
That was actually super interesting and eye opening! Thanks for sharing 🙂
Then my job here is done;)
I start many workouts with balance exercises. They are really great to create necessary stability and to really make that mind-body connection! (Ladder drills are another great one to really improve neuromuscular control and work on coordination!…Love these too. Plus they get your heart rate up after you do the balance work!)
It always amazes people, especially guys who think they are so strong and in shape, when they can’t do something as simple as standing on their toes and balancing!
Love this post! 🙂
“t always amazes people, especially guys who think they are so strong and in shape, when they can’t do something as simple as standing on their toes and balancing!” YES! Balance and flexbility are sorely overlooked as measures of fitness but I agree that they’re equally as important!
I got to the 30 second mark but barely and I was wobbling like a drunken stilt walker.
” wobbling like a drunken stilt walker.” PICS or it never happened;)
I totally sucked. Probably not surprising considering my most recent running injury was a skinned elbow when I tripped on the sidewalk. Also last summer I tripped and fell on the beach, hitting my head on a gazebo and giving myself a concussion. Apparently I have no idea where my feet are.
You sound like me! And also, I totally laughed. I’ll admit it.
Wow, good job, other readers! I did 14 seconds, same on each leg, last thing at night, barefoot. I am 50 years old so I guess that’s OK ‘for my age’ but I don’t want to do well for my age, I want to do well! Competitive much? Well, yeah, and I am a figure skater, so I thought I would do better. I once had a coach have us do this during a group skating class (skate on one leg with our eyes closed).
I cannot imagine skating with my eyes closed! Much less on one foot! Charlotte, meet wall… lol.
Wonderful work! This is the kind of info that are supposed to be shared around the web.
Disgrace on the search engines for no longer positioning this post upper!
Come on over and talk over with my site . Thank you =)
How awesome! Important and different way to train!
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Because of a neurological disease, I can’t do this – even with two feet on the ground, if I close my eyes, I start falling in seconds. I also can’t walk while looking up at the sky for more than a step or two without starting to lurch about. Oh well. At least I *can* walk. (I fear that makes my Real Age at least 100… though on the bright side, I’m doing awfully well for an aged crone!)
Going totally off-topic, I read an article recently about a study where they determined that women who can hear their own heart beating are more likely to have a better self esteem/body image. I thought you might find that interesting. I am able to hear/feel my heartbeat quite clearly, and I do actually have a reasonably good body image. Until I read that I wasn’t aware that some other people couldn’t hear their own hearts, actually – I just figured everyone could. I wonder what, physically, makes it that some can’t and others can? And apparently it can’t be learned – the article mentioned Buddhist monks, I think; even those who were extremely good at meditation, etc., couldn’t teach themselves if they weren’t originally able to. Can you hear yours, Charlotte?
Such an interesting comment – on both points! First, I’m so sorry to hear about your neurological disease! But it sounds like you are managing it well (and have a great sense of humor about it). Second, my immediate response was to ask you “What do you mean ‘hear my own heartbeat’? Like by plugging my ears or something?” But then I realized if I have to ask what you mean that probably answers the question right there. :/ So no, I don’t think I can hear mine… Now I’m going to start asking everyone I know if they can hear theirs! If you have a link to the study I’d love to read it…
Here’s the link to the article I read: http://www.livescience.com/26915-feeling-heartbeat-protects-self-objectification.html
I don’t hear my heart at all times, but if I am quiet (like right now, sitting quietly), I am aware of it beating – it’s a mixture of hearing and sensing; I feel it sort of expanding and thrumming through me. Though if I have earplugs in, particularly if my ear is against a pillow, it’s extremely clear that I’m definitely hearing it; I’ve even had to move my head occasionally so it’s not so loud. It’s like when you hold a shell to your ear, but it’s you instead.
Thanks re: the neurological issues. Trust me, I’m pretty gloomy about it sometimes! But a sense of humor helps.
PS. Your blog has made me laugh out loud many a time. So you can take yourself to be good medicine.
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I know my balance sucks. Apparently I’m the equivalent of a wobbly 50+-year-old on my dominant leg. Thanks for the information.
Wow,it is good proprioceptive exercise for everyone.I quit after 50second. Get ridof acne
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