Newsletter Video, July 2025

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Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Proprioception Exercises for the Shoulder, Ankle, and Knee

Shoulder Wall Circles with a Towel

1. Fold a small towel and place it between your hand and the wall.
2. With your arm straight, gently press your hand into the towel and wall.
3. Slowly draw small circles with your hand—go clockwise for 5 circles, then switch to counterclockwise for 5 more.
4. Continue until you feel slight fatigue, then switch arms.

This exercise activates the small stabilizing muscles in your shoulder. Keep the movement smooth and controlled.

Eyes-Closed Toe Tap Drill (for Ankle and Balance)

1. Stand on one leg near a counter or sturdy surface for safety.
2. Close your eyes carefully.
3. With the free leg, gently tap your toes forward, then to the side, and then behind you.
4. After each tap, return to the center before moving to the next position.
5. Repeat a few rounds, then switch legs.

This drill helps your body improve balance without relying on vision—just like in real-life situations.

Step Tap for Knee Control and Strength

1. Stand on a step or low stair with one foot, keeping the other foot off the ground.
2. Slowly lower the free foot down to lightly tap the floor in front of the step.
3. Gently return it to the starting position.
4. Perform 5–10 reps, then switch legs.

Move slowly and with control. Only perform this exercise in a pain-free range of motion. If anything feels off, stop and reach out—we’re here to help!

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.