The "Sixth Sense": Why Balance and Proprioception are Your Body’s Superpowers

zbamber01
Jan 15
2 min read

Have you ever wondered how you can scratch the back of your head without looking in a mirror, or how you manage to walk across a bumpy lawn without staring at your feet?

In the world of physiotherapy, we often talk about strength and flexibility, but there are two "unsung heroes" of movement that keep you upright and injury-free: Balance and Proprioception.

What Exactly Is Proprioception?

While we’re taught about the five senses in school, proprioception is effectively our sixth sense. It is your body’s ability to perceive its own position, movement, and action in space.

Inside your muscles, tendons, and joints are tiny sensors called mechanoreceptors. These sensors send constant, lightning-fast updates to your brain about how much a muscle is stretching or how much pressure is on a joint.

Balance: The Triple Threat

Balance isn't just one "thing"—it’s a complex coordination of three different systems working together:

The Visual System: Your eyes tell you where you are in relation to your environment.
The Vestibular System: Located in your inner ear, this acts as your body’s "spirit level," detecting head movement and gravity.
The Somatosensory (Proprioceptive) System: The feedback from your limbs and joints mentioned above.

When one of these systems is weakened—for example, trying to walk in the dark (no vision) or recovering from an ankle sprain (damaged receptors)—your balance becomes compromised.

Why Should You Care?

Whether you are an elite athlete or someone looking to stay independent as you age, training these systems is vital for:

Injury Prevention: Good proprioception allows your body to "catch itself" during a trip, preventing a ligament tear.
Athletic Performance: Precise body awareness leads to better agility, power, and efficiency in sports.
Falls Prevention: For older adults, balance training is the single most effective way to maintain confidence and independence.

Feature	Proprioception	Balance
Definition	Sense of joint position and limb movement.	Ability to maintain the centre of gravity over a base of support.
Input	Muscles, tendons, and joint capsules.	Eyes, inner ear, and proprioceptors combined.
Example	Knowing your knee is bent without looking at it.	Standing on one leg while brushing your teeth.

How to Train Your "Sixth Sense"

The beauty of balance and proprioception is that they are highly "plastic"—meaning your brain and nervous system can get better at them with practice. Here is a simple progression to try at home:

Level 1: Static Balance. Stand on one leg. Aim for 30 seconds without touching the wall.
Level 2: Reduce Vision. Try Level 1 with your eyes closed. You’ll quickly feel your ankles "wobbling"—that’s your proprioception working overtime!
Level 3: Unstable Surfaces. Stand on a folded towel or a foam pad. This forces the joints to adapt to an unpredictable base.
Level 4: Dynamic Challenge. Perform a single-leg reach or a "clock reach," where you stand on one leg and tap the other foot at 12, 3, 6, and 9 o'clock.

Pro Tip: Consistency is key. You don't need a gym; you can practice standing on one leg while waiting for the kettle to boil or while talking on the phone.