Ken Talks on Propriception & Kinesthetic Awareness
PROPRIOCEPTION, KINESTHETIC AWARENESS, POSTURAL AWARENESS, AND POSTURAL EQUILIBRIUM in Balance Function and Their Correlation with the Practice of Tai Chi
The benefits from practicing tai chi can be obtained empirically by continuing to perform its movements repetitively over time and gaining the physical and psychological benefits it can give without delving into the physiologic processes which are in play in the process. Yet understanding the mechanisms of body physiology that are involved may give one further insight and encouragement to continue this art by culturing these concepts as we go along in our journey to improve and maintain our health with the learning and practice of this art. Two such concepts are proprioception and kinesthetic awareness.
In PROPRIOCEPTIVE function, the orientation of a specific body part's position or movement is detected by receptors throughout our body and this is sent to the central nervous system (brain and spinal cord). The information is processed by the nervous system which then directs the body to move smoothly and with coordination, maintain a given body position, maintain balance or learn a new movement.
KINESTHETIC AWARENESS differs from proprioception in that whereas, proprioception is significantly based on the unconscious or subconscious ability to react to external forces and conditions, kinesthetic awareness of movement is the function of consciously knowing where each part of ones body is in relation to things around him as he moves about. Both processes are operating during the performance of tai chi.
The major bodily functions concerned with the maintaining one’s balance are vision, inner ear balancing function and proprioception. Studies indicate that proprioception, the ability of our nervous system to receive and process information from our joints, muscles, bones and skin to determine the position, orientation and movements of the different parts of our body at a
given time has a major role in helping us maintain our balance. Vision, and inner ear balancing (vestibular) function provide additional information.
Throughout a person’s live span there are progressive changes in bodily functions. Of particular concern is our altered ability to maintain good balance as we get older. With aging and the deterioration of balancing function, the risk of falling and sustaining serious injury can seriously affect state of health and wellbeing.
Proprioception tends to deteriorate, not only with aging, but also with inactivity. Decrease in proprioception not only can affect balance directly, but it can also lead to abnormal joint function during activity and over time may lead to degenerative joint disease. This can further alter proprioception from the normal status.
It is important to consider developing strategies to slow age related decline in proprioception. Regular physical activity can be a tool to preserve proprioception and maintain our ability to move about safely.
Proprioception can be trained by performing various exercises . The exact mechanism by which exercise improves proprioception is not clearly understood. Present theory is that there are changes in both central and peripheral function. In the peripheral system, exercise is thought to possibly increase the sensitivity and efficiency of the sensing organs throughout the body. In the central nervous system, there is increase in development of feedback loops within itself. The concept of nervous system plasticity may be in play similar to that which has be displayed by patients who have sustained neurologic injury and regain some of their function with time and rehabilitation presumably due to improving existing alternate neurologic routes or developing newer pathways in existing nervous tissue.
Besides helping to improve proprioception directly, exercise can increase strength and flexibility which can improve movement which can further facilitate proprioceptive function and overall balance.
There are different types of training which have been employed to try to improve proprioceptive function. Some of the these are balance exercises, strength exercises, exercises with eyes closed, jumping exercises and drills. The performance of these exercises require differing degrees of kinesthetic awareness. Good exercises which improve kinesthetic awareness are those that require coordination and movement control. Kinesthetic sense can improve through practice. Being aware of every movement with precise placement of hand and feet and checking ones placement gives us feedback and the opportunity to learn from that feedback. When performing, a trained dancer does not have to see what she is doing . She has trained herself extensively to produce a certain movement or position which when performed achieves the desired effect. Although tai chi is originally a martial art, it is performed in an almost dance-like manner. A basic tenet in tai chi is that the mind directs the body. It seeks to train the practitioner in precise movements and placement of body, hands and feet in a coordinated and controlled manner. Throughout the various movements kinesthetic awareness and proprioception function are prominently emphasized with the intent of trying to improve strength, flexibility, smoothness of movement, coordination and balance. The teaching of proper visual focus and the performance of the rotatory and linear movements of tai chi with its circular and spiral movements with he shifting of weight further stimulate and train the visual and vestibular systems which normally function together with proprioception to provide good balance.
Other terms which may be useful in understanding balance function are
POSTURAL ORIENTATION and POSTURAL EQUILIBRIUM. Postural orientation relates to the concept that different parts of one’s body and their position within the environment have an effect on posture. Postural equilibrium relates to the position of the body and its parts which when placed in certain configurations relative to the force of gravity so that the body as a whole is in a relatively stable position, can be maintained with relatively minimal effort. Tai chi emphasizes proper “tai chi posture” through out the performance of different movements in the various groups of sequential movements.
Learning to be aware of how the different body parts and their positions in space affect postural equilibrium is a prime goal. Understanding and learning the various favored configurations of body parts which provide optimum postural equilibrium with a minimum amount of effort ( optimum postural efficiency) is one of the goals and are important as are the strategies to move smoothly and steadily from pose to pose. Regular and continued practice of the movements of tai chi hone these functions. In the practicing of tai chi to improve balance, it is hoped that this knowledge of favored positions and the skill to move smoothly and deftly from position to position can be incorporated in how we move about in everyday circumstances. In this way tai chi could contribute significantly to personal safety and confidence by minimizing the risk of falling and injuring oneself.
The benefits from practicing tai chi can be obtained empirically by continuing to perform its movements repetitively over time and gaining the physical and psychological benefits it can give without delving into the physiologic processes which are in play in the process. Yet understanding the mechanisms of body physiology that are involved may give one further insight and encouragement to continue this art by culturing these concepts as we go along in our journey to improve and maintain our health with the learning and practice of this art. Two such concepts are proprioception and kinesthetic awareness.
In PROPRIOCEPTIVE function, the orientation of a specific body part's position or movement is detected by receptors throughout our body and this is sent to the central nervous system (brain and spinal cord). The information is processed by the nervous system which then directs the body to move smoothly and with coordination, maintain a given body position, maintain balance or learn a new movement.
KINESTHETIC AWARENESS differs from proprioception in that whereas, proprioception is significantly based on the unconscious or subconscious ability to react to external forces and conditions, kinesthetic awareness of movement is the function of consciously knowing where each part of ones body is in relation to things around him as he moves about. Both processes are operating during the performance of tai chi.
The major bodily functions concerned with the maintaining one’s balance are vision, inner ear balancing function and proprioception. Studies indicate that proprioception, the ability of our nervous system to receive and process information from our joints, muscles, bones and skin to determine the position, orientation and movements of the different parts of our body at a
given time has a major role in helping us maintain our balance. Vision, and inner ear balancing (vestibular) function provide additional information.
Throughout a person’s live span there are progressive changes in bodily functions. Of particular concern is our altered ability to maintain good balance as we get older. With aging and the deterioration of balancing function, the risk of falling and sustaining serious injury can seriously affect state of health and wellbeing.
Proprioception tends to deteriorate, not only with aging, but also with inactivity. Decrease in proprioception not only can affect balance directly, but it can also lead to abnormal joint function during activity and over time may lead to degenerative joint disease. This can further alter proprioception from the normal status.
It is important to consider developing strategies to slow age related decline in proprioception. Regular physical activity can be a tool to preserve proprioception and maintain our ability to move about safely.
Proprioception can be trained by performing various exercises . The exact mechanism by which exercise improves proprioception is not clearly understood. Present theory is that there are changes in both central and peripheral function. In the peripheral system, exercise is thought to possibly increase the sensitivity and efficiency of the sensing organs throughout the body. In the central nervous system, there is increase in development of feedback loops within itself. The concept of nervous system plasticity may be in play similar to that which has be displayed by patients who have sustained neurologic injury and regain some of their function with time and rehabilitation presumably due to improving existing alternate neurologic routes or developing newer pathways in existing nervous tissue.
Besides helping to improve proprioception directly, exercise can increase strength and flexibility which can improve movement which can further facilitate proprioceptive function and overall balance.
There are different types of training which have been employed to try to improve proprioceptive function. Some of the these are balance exercises, strength exercises, exercises with eyes closed, jumping exercises and drills. The performance of these exercises require differing degrees of kinesthetic awareness. Good exercises which improve kinesthetic awareness are those that require coordination and movement control. Kinesthetic sense can improve through practice. Being aware of every movement with precise placement of hand and feet and checking ones placement gives us feedback and the opportunity to learn from that feedback. When performing, a trained dancer does not have to see what she is doing . She has trained herself extensively to produce a certain movement or position which when performed achieves the desired effect. Although tai chi is originally a martial art, it is performed in an almost dance-like manner. A basic tenet in tai chi is that the mind directs the body. It seeks to train the practitioner in precise movements and placement of body, hands and feet in a coordinated and controlled manner. Throughout the various movements kinesthetic awareness and proprioception function are prominently emphasized with the intent of trying to improve strength, flexibility, smoothness of movement, coordination and balance. The teaching of proper visual focus and the performance of the rotatory and linear movements of tai chi with its circular and spiral movements with he shifting of weight further stimulate and train the visual and vestibular systems which normally function together with proprioception to provide good balance.
Other terms which may be useful in understanding balance function are
POSTURAL ORIENTATION and POSTURAL EQUILIBRIUM. Postural orientation relates to the concept that different parts of one’s body and their position within the environment have an effect on posture. Postural equilibrium relates to the position of the body and its parts which when placed in certain configurations relative to the force of gravity so that the body as a whole is in a relatively stable position, can be maintained with relatively minimal effort. Tai chi emphasizes proper “tai chi posture” through out the performance of different movements in the various groups of sequential movements.
Learning to be aware of how the different body parts and their positions in space affect postural equilibrium is a prime goal. Understanding and learning the various favored configurations of body parts which provide optimum postural equilibrium with a minimum amount of effort ( optimum postural efficiency) is one of the goals and are important as are the strategies to move smoothly and steadily from pose to pose. Regular and continued practice of the movements of tai chi hone these functions. In the practicing of tai chi to improve balance, it is hoped that this knowledge of favored positions and the skill to move smoothly and deftly from position to position can be incorporated in how we move about in everyday circumstances. In this way tai chi could contribute significantly to personal safety and confidence by minimizing the risk of falling and injuring oneself.
The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind (Harvard Health Publications)
by Peter Wayne
Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body
by Peter Wayne
Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body
Ken reviewed the Harvard article sited above and was impressed with the following summary.
BASIC INGREDIENTS OF TAI CHI
1. AWARENESS (mindfulness, focused attention) by performing slow deliberate movement and
paying attention to breathing, body position and body sensations, one can develop acute self awareness.
Moment to moment awareness results in mindfulness and improved focus.
2. INTENTION (belief and expectation)
Use of imagery, visualization can influence therapeutic and physiologic effects of Tai Chi
3. STRUCTURAL INTEGRATION ( includes dynamic structural form and function)
Bio mechanically efficient shapes and patterns of movement have functional consequences over many
systems.
4. ATTENTIVE RELAXATION circular and flowing motion propel the body and mind into
deeper relaxation which is a form of meditation in motion
5. STRENGTHENING AND FLEXIBILITY in the form of moderate training comparable to
moderate walking. Integrated movement results in less strain, greater power with less
effort and better balance. Slow movements and shifting weight promotes increase in
lower extremity strength, loading the skeleton promoting stronger bones. Slow
continuous relaxed, repetitive motion yields dynamic stretching which increases flexibility
6 RELAXED FREER BREATHING provides more efficient gas exchange, massages tissue
and internal organs, regulates nervous system improving mood and balance.
7 SOCIAL SUPPORT (Group activity which fosters social interaction and personal ties)
8. EMBODIES SPIRITUALITY (Creates the framework for practicing and living) integrates
body, mind and spirit
Twelve week course does not try to teach any specific form but instead teaches selected movements and a short warmup modified to the student’s needs.
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