Exercise Group
Exercise group performed proprioceptive exercises during 12 weeks, 3 sessions/week, and 30 minutes/session. Several proprioceptive exercises (shown in the videos below), specially applied to the lower limbs, were idealized and designed to create different levels of complexity. The choice of proprioceptive exercises was done according to its levels of complexity and capacity of each participant to perform them. Complexity of exercises was increased during the 12-week program when participant performed the exercise easily. In each exercise were performed 3 series with 3 repetitions.
Exercises:
EXERCISE 1
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints of the support leg and ankle of the swing leg.
Exercise description: in single leg stand position, performed plantar flexion and dorsiflexion of the swing leg ankle.
EXERCISE 2
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints of the support leg and knee of the swing leg.
Exercise description: in single leg stand position, performed extension and flexion of the swing leg knee.
EXERCISE 3
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints of the support leg and hip of the swing leg.
Exercise description: in single leg stand position, performed flexion and extension of the swing leg hip.
EXERCISE 4
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints.
Exercise description: stride forward and backward.
EXERCISE 5
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on hip joint of the swing leg).
Exercise description: stride forward and backward with an exaggerated hip flexion.
EXERCISE 6
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on ankle joint of the swing leg).
Exercise description: stride forward and backward with plantar flexion and dorsiflexion during stride.
EXERCISE 7
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on joints of the support leg).
Exercise description: stride forward and backward controlling the heel strike (reducing speed of the swing leg).
EXERCISE 8
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on hip joint of the swing leg).
Exercise description: stride forward and backward over an obstacle (e.g., step).
EXERCISE 9
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on hip joint of the swing leg).
Exercise description: stride forward and backward over an obstacle (e.g., step), with an exaggerated hip flexion.
EXERCISE 10
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on hip and ankle joints of the swing leg).
Exercise description: stride forward and backward over an obstacle (e.g., step), with plantar flexion and dorsiflexion during the stride.
EXERCISE 11
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on joints of the support leg).
Exercise description: stride forward and backward over an obstacle (e.g., step), controlling the heel strike (reducing speed of the swing leg).
EXERCISE 12
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on joints of the support leg).
Exercise description: in single leg stand position (swing leg in position to develop the heel strike; knee flexion of the stance leg until the instant before heel strike; lift support leg heel off the floor to increase complexity of exercise).
EXERCISE 13
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints.
Exercise description: lunge (one leg is positioned forward and the other is positioned behind; knee flexion of the forward leg; then, knee extension of the forward leg until the initial position).
EXERCISE 14
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints.
Exercise description: lunge followed by a stride forward, and then a stride backward to the lunge initial position.
EXERCISE 15
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on hip joint of the swing leg).
Exercise description: lunge followed by a stride forward with an exaggerated hip flexion, and then a stride backward to the lunge initial position.
EXERCISE 16
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on ankle joint of the swing leg).
Exercise description: lunge followed by a stride forward with plantar flexion and dorsiflexion during the stride, and then a stride backward to the lunge initial position.
EXERCISE 17
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints (emphasis on joints of the support leg).
Exercise description: lunge followed by a stride forward controlling heel strike (reducing speed of the swing leg), and then a stride backward to the lunge initial position.
EXERCISE 18
Exercise goal: improve proprioception related to postural stability and local motor control – lower limb joints.
Exercise description: sequential lunges followed by a stride forward.