Ever wondered how comedian Chris McCausland managed to win Strictly Come Dancing despite being unable to see? The answer lies in an often-overlooked but vital sense: proprioception. This remarkable internal system allows us to sense our body’s position and movement without needing to look. It helped enable Chris to balance, step, and dance his way to the glitterball.
Proprioception is the reason humans can touch-type, catch a ball without needing to see our hands, and play piano while reading sheet music. It’s an internal GPS that keeps us moving with precision and grace.
A Quick History Lesson
The concept of proprioception isn’t new. In the 1860s, Henry Bastian coined the term kinesthesia, combining the Greek words for movement (kinein) and sensation (aesthesis). But it was British physiologist Sir Charles Scott Sherrington who laid the groundwork for our understanding of this sense.
Sherrington discovered that sensory signals from muscles, tendons, and joints constantly provide feedback to the brain, helping us control posture and movement. Alongside researchers like Angelo Ruffini, he identified proprioception as an essential, automatic part of our nervous system— and the reason you can stand upright without thinking about it.
How it Works
Our bodies may seem stable, but maintaining balance and posture requires constant fine-tuning. Proprioception makes this possible using specialised receptors:
Muscle Spindles: Found in muscles, these detect stretching and inform the brain about muscle length and speed of movement.
Golgi Tendon Organs: Located where muscles meet tendons, these sense tension (like when lifting a heavy box).
Joint Mechanoreceptors: These include:
Pacinian Corpuscles: Detect tiny vibrations.
Ruffini Endings: Respond to joint rotation (think knees or elbows).
Together, these receptors send constant updates to the brain, building an internal map of where your body is in space—even with your eyes closed.
Brain Maps and Movement
Your brain integrates proprioceptive signals with visual and tactile input to plan and refine movements.
Imagine reaching for a mug of coffee:
Your brain maps out the movement based on experience.
Proprioception fine-tunes it, helping you grip the mug without spilling.
If you’ve not done this before, proprioception can soon make those initial spillages a thing of the past, meaning we can soon automatically drink from a mug effortlessly.
Why Proprioception Matters in Development
Proprioception begins developing in the womb, as foetuses practice movements like bringing their hands to their mouths. In childhood, climbing frames, building Lego, and many other activities children are naturally drawn to help refine this sense. However, increasing screen time is reducing physical play, potentially hindering proprioceptive development. Kids need different movements to build strong body awareness, coordination, and balance.
Proprioception and Nonverbal Communication
Proprioception also shapes our nonverbal communication, as proprioceptive feedback helps us instinctively align posture with emotions (even if these are created). For instance: Standing tall with shoulders back sends signals of authority and self-assurance, while precise hand movements, like pointing or open-handed gestures, can enhance communication. Micro-adjustments in facial muscles (also proprioceptively guided) may also convey subtle emotions like happiness or surprise.
When someone folds their arms tightly, proprioceptive feedback may reinforce feelings of discomfort or defensiveness — often perceived by others (perhaps wrongly). On the flip side, open, expansive stances (like those promoted by Amy Cuddy in her power poses research) may create feelings of confidence, internally and externally.
Proprioception vs Vision: The Battle of Perception
Proprioception and vision work together, but vision often dominates. Fascinating experiments show just how easily our perceptions can be fooled: Charles Spence demonstrated that stroking a fake rubber tongue in sync with a real one can trick participants into feeling sensations on the fake tongue. Cognitive neuroscientist Henrik Ehrsson found that body illusions like these, where vision overrides proprioception, fool about 75% of people (see other ‘fake rubber hand’ experiments). These studies highlight how the brain relies on both sensory inputs and expectations to shape our experience of the body. Without vision, our sense of proprioception can improve, making it possible to dance like like a Strictly winner! Next time you perform certain movements, such as Tai Chi, you might benefit from closing your eyes if it's safe to do so.
Training Your Proprioception
The good news? Proprioception can be improved at any age with practice. Athletes rely on it for peak performance, but targeted training benefits everyone.
Examples:
For Children: Activities like climbing, crawling, and obstacle courses build proprioceptive strength.
For Adults: Research from the University of North Florida shows that climbing not only boosts coordination but also enhances cognitive skills like working memory.
For Older Adults: Proprioceptive training prevents falls. A 2021 Shanghai study found that Tai Chi significantly improved balance in older adults by integrating controlled movements with proprioceptive and vestibular feedback.
Final Thoughts
Proprioception is the unsung hero that helps us to move confidently, communicate nonverbally, and stay balanced—from childhood to old age. Whether you’re dancing, typing, or catching a ball, this internal sense works quietly behind the scenes. It's time to give this hidden sense the credit it deserves!
References
Recommended:
Emma Young (2021) Super Senses: The Science of Your 32 Senses and How to Use Them
Also:
Bastian, H. (1860s). Muscle Sense and Kinesthesia.
Sherrington, C. S. (1906). The Integrative Action of the Nervous System.
Spence, C., & Ehrsson, H. (Various studies on sensory illusions).
Cuddy, A. (2015). Presence: Bringing your boldest self to your biggest challenges. Hachette UK.
Cuddy, A.J.C. (2012). Your body language may shape who you are [Video File].
Cuddy, A.J.C. (2020, June 27). At this point, anyone who claims these effects are not real cannot support that claim with science. These findings are vindicating [Tweet]. Twitter.
Cuddy, A.J.C., Schultz, S.J. & Fosse, N.E. (2018). P-curving a more comprehensive body of research on postural feedback reveals clear evidential value for power-posing effects: Reply to Simmons and Simonsohn (2017). Psychological Science, 29(4), 656–666.
Morris, D. (1977). Manwatching: A Field Guide to Human Behaviour.
University of North Florida. "Climbing a tree can improve cognitive skills, researchers say." ScienceDaily. ScienceDaily, 29 July 2015.
Zou L, Han J, Li C, Yeung AS, Hui SS, Tsang WWN, Ren Z, Wang L. Effects of Tai Chi on Lower Limb Proprioception in Adults Aged Over 55: A Systematic Review and Meta-Analysis. Arch Phys Med Rehabil. 2019 Jun;100(6):1102-1113.
Zhang T, Mao M, Sun W, Li L, Chen Y, Zhang C, Zhang X, Song Q. Effects of a 16-week Tai Chi intervention on cutaneous sensitivity and proprioception among older adults with and without sensory loss. Res Sports Med. 2021 Jul-Aug;29(4):406-416.
Comments