La propriocettività è correlata ad ogni nostra attività, anche sportiva.<br> Ecco le cose da sapere in proposito.
Propriocezione, propriocettori, propriocettività
la propriocezione
La propriocezione (chiamata anche cinestesia) è stata definita come la sensibilità agli stimoli che insorgono al nostro interno, ed anche come la sensibilità propriocettiva.
Più precisamente è la capacità di percepire lo stato di contrazione dei muscoli e la posizione del nostro corpo nello spazio.
Si tratta di un complesso di funzioni che, per mezzo di recettori (periferici) degli stimoli che nascono nelle parti del corpo di cui fanno parte, controllano senza il supporto della vista, la posizione ed i movimenti del nostro corpo.
Quindi sono anche in grado di riconoscere la posizione della stesse parti, ed il modo in cui le stesse si muovono ed interagiscono con lo spazio esterno.
i propriocettori (“ proprio-recettori”).
Questa propriocezione (capacità di percepire) è resa possibile dalla presenza di specifici recettori, i proprioricettori o recettori propriocettivi, i quali si trovano in determinare zone del corpo.
Si tratta di recettori sensoriali nervosi che hanno la funzione di ricevere i diversi stimoli esterni e interni all’organismo, e di trasmetterli ad alcune aree del nostro sistema nervoso centrale.
Gli inviano quindi anche i segnali relativi alle variazioni che intervengono nelle nostre posture.
la propriocettività
La propriocettività è la capacità di elaborare le informazioni date da questi stimoli attraverso specifici ricettori.
Le funzioni di cui abbiamo parlato sopra sono fondamentali, per l’equilibrio ed il tono muscolare, per il mantenimento della corretta postura, per contrastare la forza di gravità.
Ed è per questo che la propriocezione viene sinteticamente definita come l’insieme dei sensi della posizione e del movimento.
Che ce ne rendiamo conto oppure no, nella vita di tutti i giorni così come nelle attività sportive, noi tutti utilizziamo costantemente la propriocezione.
Gli esercizi propriocettivi
Non molti sanno che esistono degli esercizi per rieducare l’abilità del nostro sistema nervoso a migliorare la risposta agli stimoli esterni.
Gli esercizi propriocettivi vengono spesso utilizzati per la riabilitazione delle articolazioni danneggiate in seguito ad alcuni tipi di incidenti comuni, come potrebbe essere una distorsione alla caviglia.
Una caviglia distorta ad esempio, una volta guarita potrebbe essere rieducata grazie all’utilizzo di una balance board, la quale non è altro che un tavola propriocettiva che crea delle situazioni di instabilità con cui potersi esercitare.
Gli esercizi di propriocezione possono portarci degli enormi benefici anche un “regolare” allenamento.
Infatti non dobbiamo comunque dimenticare che ogni volta che ci esercitiamo o che ci muoviamo, anche senza rendercene conto ci stiamo impegnando in qualche modo nella propriocezione.

I benefici derivanti dagli esercizi di propriocezione
Gli esercizi di propriocezione sono utili principalmente perché ci aiutano a renderci consapevoli del come impegniamo il nostro corpo nello spazio che ci circonda.
Non importa quale esercizio fisico specifico scegliamo di fare, sia questo lo yoga o il bodybuilding tradizionale, in ogni caso noi stiamo facendo lavorare sempre anche la nostra propriocezione.
Introducendo nelle nostre attività fisiche abituali alcuni specifici esercizi di propriocezione, aumenteremo le nostre prestazioni fisiche ed il controllo che abbiamo su ciascuno dei nostri micro e macro movimenti.

Gli esercizi di stabilità
Una delle forme più comuni d’allenamento propriocettivo è data dagli esercizi di stabilità.
La maggior parte degli atleti li fanno perché aiutano a stabilizzare il baricentro. Inoltre, questo tipo di allenamento propriocettivo (di stabilità) aiuta a migliorare qualsiasi movimento fatto con una o con entrambe braccia o le gambe.
Ad esempio, quando un atleta fa degli esercizi propriocettivi prima di una seduta di sollevamento pesi, sarà più consapevole del proprio corpo nello spazio.
Questi sarà in grado quindi di eseguire ogni ripetizione o movimento di sollevamento in maniera più precisa.
Il suo movimento sarà inoltre “energeticamente più economico”: verranno eliminati movimenti inutili, si avranno minori distorsioni muscolari o potenziali infortuni.
Alcuni consigli per gli esercizi di propriocezione
Come con qualsiasi altro tipo di esercizio fisico, è opportuno praticare gli esercizi di propriocezione seguendo alcuni utili accorgimenti.
- È importante iniziare a farli senza utilizzare attrezzature: iniziare con esercizi semplici, con degli esercizi come gli squat (gli esercizi di piegamento di ginocchia ed anche) che sono fatti coi piedi sul pavimento. Passare poi ad esercizi più complessi.
- Successivamente, utilizzando un cuscino balance (come il cuscino balance di Sportastisch, acquistabile su Amazon) è possibile fare diversi esercizi propriocettivi più “complessi”.
- La balance board rendendoti difficile mantenere la posizione eretta ti obbliga infatti a trovare costantemente l’equilibrio.
- L’uso di questa tavola può rendere semplici squat ancora più impegnativi, e ci può aiutare ad allenarci per trovare un maggior equilibrio ed un maggior controllo dei nostri movimenti.
- Gli “affondi”, cioè i piegamenti della gamba partendo da una posizione eretta, possono anche costituire un’efficace sfida propriocettiva.
- Il lanciare una palla mentre si è su di una balance board aiuta ad avere movimenti più dinamici coinvolgendo tutto il corpo, inclusi il busto e le gambe.
L’allenamento per la propriocezione può essere quindi considerato una eccellente integrazione degli allenamenti più tradizionali.
Quindi, non ci aiuta solamente a riprenderci dopo un infortunio, ma ci aiuta ad avere la consapevolezza di come il nostro corpo attivi lo spazio circostante, e questo è fondamentale nell’evitare future lesioni.
Indipendentemente dal livello o dal tipo di allenamento fisico che facciamo, la propriocezione è fondamentale anche per farci avere un fisico complessivamente più “sano e soddisfacente”.
Disponibilità e prezzo aggiornati al: 2023-02-08 at 15:09
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