PROPRIOCEPTIVE TRAINING WITH ELASTIC BANDS

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Proprioception is the sense that informs the organism of the position of bodily parts. It regulates the direction and articular range of movement and allows automatic reflex reactions and responses. It participates in the development of the body schema in relation to space and gives support for the realization of motor actions. It also participates in balance or coordination. It is important in the common movements that we perform daily and, especially, in sports movements that require special coordination.

Through the proprioceptors, the basic reflexes are activated that allow adjustments both at the muscle-tendinous level and in the stability components of the joint, which constantly send information about the position of the body, degree of elongation-shortening and muscular tension, speed, angle of movement, acceleration of the body and balance. This information is processed through the central nervous system to make the necessary adjustments at any time and generate the appropriate movements to, for example, avoid injury during sports practice. In this sense, we could say that the proprioceptive system behaves like a defense system.

In the proprioceptive system we have a series of nerve receptors located in the muscle-tendinous complex ligaments and joints. The best known are the muscle spindle, within the muscle structure itself and related to the myothatic reflex or stretching and the tendon organs of Golgi, related to the inverse myothatic reflex. The receptors of the ligaments and the articular capsule seem to become more relevant when the muscle-tendinous complex is damaged.

In addition to constituting a source of somato-sensory information when it comes to maintaining positions, performing normal movements or learning new ones, whether on a daily basis or within sports practice, when we suffer a joint injury, the proprioceptive system deteriorates, producing a deficit in the proprioceptive information that reaches the subject. In this way, that person is more likely to suffer another injury. In addition, coordination in the sports field decreases.

Articular stability can be trained through the proprioceptive system through specific exercises to respond more effectively, resulting in improvements in strength, coordination, balance, reaction time to specific situations and, of course, compensating for the loss of sensations caused after a joint injury to avoid the risk of it occurring again.

It is also known that proprioceptive training has a positive transfer towards new actions similar to the exercises we have practiced.

Through this training, the athlete learns to take advantage of reflex mechanisms, improving the facilitating stimuli that increase performance and reducing the inhibitions that reduce it.

Next we propose an exercise with different variants to work the proprioception of the joints of the lower body, the resistance bands are used to genty.erate instability:

1- Return of the ball to 1 leg with resistance bands pulling in the opposite direction.
2- Return of the ball to 1 leg after control with resistance bands pulling in the opposite direction.

3- Head to 1 leg with resistance bands pulling in the opposite direction.


To learn more about proprioceptive training visit the following pdf:
https://core.ac.uk/download/pdf/82864020.pdf

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