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Balance & fall prevention

Sensory Balance: Proprioception Boost

This workout refines your body's ability to sense its position in space, crucial for reactive balance and fall prevention. It's an insightful practice for enhancing your inner awareness and physical confidence.

15 minAll levelsEquipment: soft pillow or folded towel
60

Warm-up

  • Foot Roll with Small Ball (optional)

    120 seconds

    Gently roll a small ball under each foot, waking up the nerve endings.

    Illustration of Foot Roll with Small Ball (optional)

  • Full Body Shake Out

    60 seconds

    Gently shake your limbs and torso, releasing any lingering tension.

    Illustration of Full Body Shake Out

Main session

Uneven Surface Engagement

2 rounds

  • Two Feet on Pillow Stand

    45 seconds

    Place both feet on the pillow; notice how your body makes small adjustments.

    Illustration of Two Feet on Pillow Stand

  • Single Leg Stand on Pillow (right)

    30 seconds

    Find your grounding on this new, softer surface; embrace the wobble.

    Illustration of Single Leg Stand on Pillow (right)

  • Single Leg Stand on Pillow (left)

    30 seconds

    Allow your body to adapt, making subtle corrections to maintain balance.

    Illustration of Single Leg Stand on Pillow (left)

Head Turns & Gaze

1 round

  • Standing Head Turns (slow)

    60 seconds

    Stand stable, then slowly turn your head side to side, keeping your gaze steady.

    Illustration of Standing Head Turns (slow)

  • Gaze Shift (slow)

    60 seconds

    While standing, shift your gaze between two points without moving your head.

    Illustration of Gaze Shift (slow)

Cool-down

  • Reclined Constructive Rest

    120 seconds

    Lie down with knees bent and feet flat, allowing your body to fully relax and integrate.

    Illustration of Reclined Constructive Rest

Tags

proprioceptionsensory awarenessneuromuscularbalance challengemind-bodygentle