To introduce this topic it is first necessary to define proprioceptive and proprioceptive exercises. Proprioceptive describes movements guided by proprioceptors, which have the function of providing information about the movements of your body, then, indicate which are the movements that are being performed. The proprioceptive tablet is a tool used to educate the proprioceptors of the feet and are used to rehabilitate the muscles of the body. In fact, it is essential to use it after an injury, which can alter proprioceptive.
An anatomical lesion involves the sensory receptors, causing an unfavourable change in proprioception. This tablet is also known for its rehabilitation of problems related to balance, which may be due to the adoption of an incorrect posture, leading the person to fail to do without accessories such as the lombare pillow and other tools that hardly solve back pain.
The classic proprioceptive tablets are available in two main types:
The classic round proprioceptive tablet has a diameter of forty centimetres, the shelf is resting on a half sphere, which creates a sort of “corrective” instability;
the classic rectangular proprioceptive tablet can have dimensions of 40 x 30 cm, under the shelf there is a half cylinder that creates lateral “corrective” instability.
Among these, a distinction is made:
- the unidirectional proprioceptive tablet
- the double proprioceptive tablet
- the bipodal proprioceptive tablet
- the semi-moon proprioceptive tablet
- the proprioceptive running tablet
Proprietary tablets with more complex combinations are available on the market, structured according to the problem to be faced, let’s see some of them:
- wooden proprioceptive tablet is ideal for rehabilitating the tibiotarsal joint and the knee, if you find it tilting with joist, tilting with semi-moon or round on semi-sphere.
- double proprioceptive tablet is ideal for rehabilitating the ankle, encouraging extension and lateral flexural movements
Let’s see, below, which are the exercises that can be practiced with the proprioceptive tablet
The simplest exercises are also the most functional ones, for example, lifting a handkerchief by grasping it with your toes. These are carried out with the proprioceptive tablet and may appear simple but require the correct use of the muscles, the strength to be impressed and the balance to be maintained.
Here are some more exercises:
- maintain the position of balance, with double support
- maintain the position of balance, with simple support, with one foot and subsequently with the other
- balanced standing with double support dribbling using a basketball
- in balance standing with double support throw a ball against the wall and regain it
For whom are these exercises useful?
This is really a phase of re-education of mobilization, which is recommended to undertake following an injury, the above exercises practiced with the proprioceptive tablet can also be performed while sitting, avoiding overloading the joint in case of serious injury.
In the latter cases, the movements to be performed are pronation and supination, inversion and subversion of the foot, based on the instability of the proprioceptive tablet.
The most suitable exercises are loading and unloading, which ensure a better workout for the recovery of balance and muscle reactivation of the joints, after a trauma.
This tool is increasingly used in the gym and at home and in physiotherapy and postural gymnastics due to its versatility and the large amount of benefits it can bring to promote post-traumatic joint recovery and to improve postural balance.