What is Proprioception?
Understanding Proprioception: How Sensory Input Affects Our Body and Behavior
Proprioception. It’s a term you might not hear often, but it plays a crucial role in how we navigate the world. This sense helps us know where our body is in space and how it’s moving without having to look. But did you know that proprioception can have a big impact on behavior, emotions, and focus? If you've ever found yourself fidgeting in your chair, bouncing your leg, or seeking a tight hug, you're engaging your proprioceptive system—your body's built-in GPS system.
In this blog, we’ll break down proprioception in a way that’s easy to understand, dive into how it affects behavior (especially for those with ADHD), and explore ways you can use proprioceptive input to improve focus and emotional regulation.
What is Proprioception?
Proprioception is our ability to sense the position, movement, and action of our body parts. It allows you to know where your arms, legs, head, and even your fingers are, without needing to look at them. Ever been able to walk in a dark room without bumping into things? Or close your eyes and touch your nose? That’s proprioception at work!
This sense is controlled by receptors in your muscles, joints, and tendons that send messages to your brain. These signals help your brain understand how your body is positioned, how it's moving, and whether you're balanced. Essentially, proprioception helps us perform everyday tasks like walking, typing, dancing, or even just sitting still.
Proprioception and ADHD: What’s the Connection?
For individuals with ADHD, proprioception can be a bit of a wild card. ADHD is known for symptoms like inattention, hyperactivity, and impulsivity, and these can sometimes overlap with proprioceptive issues.
Some people with ADHD might have a proprioceptive system that doesn't work in the typical way. They may either have a hypoactive (underactive) or hyperactive (overactive) proprioceptive system.
Hypoactive Proprioception:
When the proprioceptive system is underactive, people might not feel the sensation of their body’s position as strongly. This can lead to behaviors like:
Fidgeting, bouncing, or squirming to get a sense of where their body is
Seeking out activities that provide heavy or deep pressure (like squeezing a stress ball, jumping, or even crashing into things)
Having trouble with coordination or motor planning (like tying shoelaces, catching a ball, or navigating tight spaces)
Hyperactive Proprioception:
On the flip side, a hyperactive proprioceptive system can cause the body to overreact to sensory input. This might show up as:
Over-sensitivity to touch or certain movements
Trouble with balance or physical coordination
Overwhelming physical tension or restlessness in the body
When proprioception isn’t working efficiently, it can affect focus, mood, and behavior. This is especially true for children and adults with ADHD, who may already have difficulty regulating their attention and emotional responses. By addressing these sensory issues, you can help improve regulation and reduce feelings of anxiety or overwhelm.
How Can We Improve Proprioception?
Luckily, there are plenty of ways to help regulate proprioception and improve focus and emotional balance. These strategies are particularly helpful for children, but they work for adults, too!
1. Fidget Tools & Movement:
Fidget spinners, stress balls, or textured objects can provide proprioceptive input and help with focus during tasks.
Movement is key! Activities like jumping on a trampoline, crawling through tunnels, or even bouncing on a yoga ball can give the body the input it craves.
2. Deep Pressure & Heavy Work:
Activities that involve heavy lifting or pushing—like carrying grocery bags, pushing a stroller, or even pushing a door open—can provide calming sensory feedback.
Tightly wrapped blankets or weighted vests can give deep pressure input, helping to calm the nervous system and improve focus.
3. Yoga or Stretching:
Yoga and stretching help promote body awareness, improve posture, and reduce physical tension.
Simple yoga poses like child's pose, downward dog, or seated stretches can make a world of difference for proprioceptive regulation.
4. Sensory Breaks:
Taking short sensory breaks throughout the day can help reset the body and brain. These breaks could involve activities like jumping jacks, stretching, or even squeezing a therapy ball.
5. Mindfulness and Body Awareness:
Engaging in mindfulness practices that encourage body awareness—like deep breathing or progressive muscle relaxation—can help individuals with ADHD stay grounded and calm.
When Should You Seek Professional Support?
If you or your child struggles with proprioceptive challenges that impact behavior, focus, or emotional regulation, it may be helpful to seek support from a therapist. Occupational therapists, in particular, specialize in sensory processing and can create a personalized plan to address proprioceptive needs.
At our practice, we offer therapy sessions that focus on helping children and adults with ADHD and sensory processing challenges. We work closely with each individual to help them understand their sensory needs and build effective coping strategies. If you’re ready to explore how proprioception may be impacting your daily life, we’d love to help!
Take the Next Step
If you’re looking for more personalized support for yourself or a loved one, contact us below or schedule your free consultation. We specialize in ADHD, sensory processing, and emotional regulation. Let’s work together to build the strategies and skills you need to thrive.
Contact us to schedule a consultation and take the first step toward understanding and supporting proprioception and ADHD.
