Here's what you need to know about the 'sixth sense' your body has that's vital for everyday functioning
The official name for the ability to know where and how the body is oriented in surroundings is proprioception. It’s also referred to by health experts as a ‘sixth sense’.
Dr Esther Fox, a chartered physiotherapist with a PhD in balance and mobility (estherfox.co.uk), says, ‘We use proprioception all the time. If you were to pick up a cup of tea, or put your arm out or lift your leg, you’re using proprioception. Your body knows that the arm or leg is there, via cells known as proprioceptors located in the neurons, muscles, joints and tendons.’
Proprioception is what allows a person to close their eyes and touch their nose with their index finger or enables you to have sense of whether feet are on soft grass or a hard floor without looking. When proprioception is good, we can move with agility and grace, when it’s poor, we may become clumsy and even prone to falls. The good news is it can always be improved.
Dr Fox explains, ‘The entire body responds to training. If a muscle is weak, you train it until it's stronger. If your cardiovascular health is poor, you train your heart until it gets stronger. It's no different for our nervous system. So, in terms of balance and proprioception, you can train them to be improved. Of course, the level is very much dependent on the person. You just need to exercise to your level.’
Mike Mathieson-Butcher, a personal trainer who also teaches skateboarding (@miikedoesstuff), agrees, ‘Some people are more gifted with balance and proprioception than others, but it's certainly something that you can improve – even dramatically.’
Whatever your level, it’s worth working on as good balance can reduce the risk of falls or injury. So, what can we do?
Mike says, ‘Think about proprioception as utilising your whole body, training your body as one. When we build up strength in particular areas such as our arms or legs, we segregate exercises. But for good balance and proprioception try exercises which use the whole body at once. Your core strength is crucial for your sixth sense. While your feet and your legs are important for stability, the balance actually comes from the core, so don’t forget about doing planks and opposite arm and leg raises while on your hands and knees.’
Muscle wastage is a big reason why proprioception gets worse with age. Mike advises, ‘For anyone wanting to improve balance, start with some leg exercises. Simple squats, maybe some dead lifts – where you pick up a weighted barbell or kettlebell from the floor – just to build strength in the legs to start. Then move on to some single leg exercises where you are challenging your balance.’
Dr Fox says even if you have a neurological condition such as Parkinson's, multiple sclerosis or have suffered a stroke, you can still work to improve proprioception. ‘While you can't regrow neurons that have died, your body can compensate to strengthen the pathways and neural pathways around the affected nerve. By exercising, you can build scaffolding around that nerve. It's a bit like if one member of an orchestra dies. The rest of the orchestra might not ever quite get back to their optimum harmony, but other musicians can step in to make up the difference and still sound good.’