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Printed at: 10:49:20 / 18-04-2021

Proprioception Exercises For The Upper Limb

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Proprioception
Every joint has special cells in it that help
your body to subconsciously realise its
position. Following injury, these feedback
mechanisms can need re-training. The
following exercises should be completed
daily.
Please take care while doing the
exercises, as it may take time for the
feedback mechanism to be repaired.
Exercise 1
Put your hand onto the wall in front of you
with your hand in a fist. Keeping the arm
straight, gradually lean your body weight
onto the supporting arm.
To increase difficulty:
a) Place a football between your
hand and the wall to make it less
stable.
b) Place your hand higher up, lower
down or to either side.
Repeat ………. times

Exercise 2
Lying on your back, balance a football on
your fingertips. Gradually lift your arm up
in the air, keeping the ball balanced.
Progression:
a) Place your hand higher up, lower
down or to either side.
Repeat ………. times

Exercise 3
Start on all fours
a) Stretch one arm forwards in front
of you. Hold for 10 seconds then
lower.
b) Stretch one leg out behind you,
hold for 10 seconds then lower. .
c) Stretch one arm forwards in front
and at the same time stretch the
opposite leg out behind.
Repeat ………. times on both sides.

Exercise 4
Walk your fingers up and down the wall
a) facing forwards

b) facing sideways

Exercise 5
Place a knotted piece of theraband
around both wrists. With both arms in
front of you, with elbows tucked in to your
sides, keep the affected arm still and
move the unaffected arm up and down.

Exercise 6
Place a football on a low table. Place
your affected hand on it and lean through
your affected arm, keeping it straight.
Progression:
Place your hand higher up, lower down or
to either side.