Workout: Test - How naturally sharp is your sixth sense?

Have you ever tripped over things or just lose balance and it makes you feel.. am.. Clumsy ? Well you are not alone! Has happened to me many times so decided to measure how sharp are my sixth sense ( Propriception) is and than just improve it to prevent awkward moments in the future.

Proprioception is the ability to sense stimuli arising within the body regarding position, motion, and equilibrium.

(The most common one is the one you close your eyes and touch your nose – used by American police officers to check if you have been drinking).

So I decided to check my sixth senses but not with this simple exercise. I did a small research and I found out that there is an easy test/exercise to do it – a Stork Toe raise.

Do you want to test your sixth sense? Here is how! Let’s do it!

Place your hands on your hips and position your right foot just below the inside of your left knee, right knee bent and pointing outward (I) .

I – Place your hands on your hips and position your right foot just below the knee.

Raise up onto the ball of your left foot (II)

II – Rise up onto the ball of your left foot

Start a timer (or have someone else time you so you don’t lose concentration and balance). Hold as long as you can in this position- until your left heel drops to the ground, or your hands come off your hips.

Here is results of your Proprioception:

Poor – if less than 10 seconds
Fair – 10 to 24 seconds
Average – 25 to 39 seconds
Good – 40 to 50 seconds
Excellent – More than 50 seconds

So how long you held? (Would love to hear from you in comments).

I managed to make 45 seconds. (real proud).

The pictures was made during my Thailand getaway (you can read about it here) , in Phuket that’s why I am in flip flops in the pictures, just had a spontaneous idea to make it there as it has a beautiful landscape. However! Do this test without shoes (bare foot or in socks for better balance).

To retest yourself in couple of weeks to measure your improvement.

To make it harder you can do first time 30 seconds with eyes open than close them and remain for another 30 seconds.

Easy exercise to improve it is A single Leg (Romanian) Deadlift and mini Hurdle Drill where you need speed and equilibrium. Add 2-3 sets per 8 repetitions each of these 2 exercises to your workout routine and you will improve in no time your equilibrium and balance.

Single Leg Romanian Deadlift

Hurdle Drill – picture credit Ace Fitness

Sharp sixth sense comes in handy especially for athletes who practices sports where you need a sharp reflexes and excellent equilibrium – like surfing or snowboarding. Good way to train it is to use balance boards or exercise balls even digital balance boards. You can try either Nintendo Wii Balance Board (the digital version to improve your balance through games or a real balance board – like Indo Balance board. (I do have Wii and must admit had great fun with the balance board and doing the exercises and games and it did actually help me to improve my balance and reaction and additional tried also the Indo balance board last year and absolutely loved it ).

Indo Balance Board

Another really simple but powerful thing that can increase your proprioception is spending more time barefoot. Either it is a yoga class or walking around the home barefoot. It is because your feet has a number of proprioceptors that are constantly sending signals to your brain about your body position and when you put on shoes, you reduce the quality and speed of that communication. (According to Medicine Doctors in Cleveland University via Women’s health Magazine).

What are you waiting for? Kick off your shoes and go try the Stork Toe Rise yourself and let’s work to improve to that equilibrium together!