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Proprioception Demystified: A Game-Changer for Adult Dancers

Updated: Aug 28, 2023

A dancer in a red leotard and black skirt doing a ballet pose and checking her position in the mirror
Dragonfly Dance teacher Millie Garard. Photo by Kevin Taylor

In this post, you'll discover:

Have you ever had your dance teacher adjust something in your posture, or perhaps the position of an arm or leg, and had it feel like you are now in a weird position?

This happens when you habitually do something, so it feels normal. For example, if you have a habit of leaning slightly backwards, correct posture will feel like you are leaning forwards. This is caused by your proprioception – your awareness (or lack of awareness) of where your body is in space.

This blog post is all about proprioception, which plays a pivotal role in enhancing your dance technique and overall performance. There are three sections to this post. The first covers what proprioception is. The second is about the reasons why proprioception is a game changer for improving your dance technique. The third includes practical tips to enhance this vital skill.

What proprioception is in dance

Proprioception refers to your body's ability to sense its position, movement, and alignment in space. It is your internal GPS that guides you through each step, turn, and leap, helping you maintain balance, control, and precision.

In dance, proprioception is the secret ingredient that elevates your technique and artistry. It allows you to develop a deep awareness of your body's position, alignment, and movement without relying solely on visual cues. Through proprioception, you can intuitively sense where each body part is in relation to others, how much effort and tension is required for specific movements, and make micro-adjustments in real-time to achieve optimal execution.

Proprioception is the unspoken language that connects your mind, body, and movement, leading to fluidity, grace, and a deeper understanding of the nuances of dance.

Developing a greater sense of proprioception can be a game-changer, because when your body is positioned correctly, you are setup to move in a more stable and efficient way. This in turn means it will be easier to do all the things you need to do in dance, from jumping and turning, to balancing and demonstrating a beautiful line.

5 Reasons why proprioception can be a game changer

1. Enhancing body awareness

Proprioception serves as the foundation of body awareness, allowing dancers to understand the position, alignment, and movement of their bodies without relying solely on visual cues. With greater proprioceptive skills, dancers can fine-tune their technique by making subtle adjustments to their posture and alignment.


In ballet, a dancer with strong proprioception can maintain a stable and aligned upper body while executing challenging turns, resulting in cleaner pirouettes and improved overall technique. By being aware of the position of their shoulders, head, and core, they can optimise their body alignment and maintain a controlled vertical axis, leading to smoother and more controlled turns.

2. Refining balance and stability

Achieving balance and stability are essential for dancers, regardless of the genre. Proprioception is crucial in maintaining equilibrium and executing movements with grace and control. With heightened proprioceptive abilities, dancers can better control their center of gravity and make necessary adjustments to maintain balance.


In contemporary dance, a dancer with well-developed proprioception can execute intricate lifts or off-balance movements with greater control and stability, captivating the audience with their fluidity and confidence. By having a strong sense of their body's position in space, they can adjust their weight distribution and activate the appropriate muscles to maintain balance, resulting in more controlled and captivating performances.

3. Enhancing spatial awareness

Spatial awareness is key to occupying and utilising the dance space (studio or stage) effectively. Proprioception helps dancers gauge the space around them and navigate through it confidently. By developing proprioceptive skills, dancers can better comprehend their body's relationship with the surrounding environment, allowing for seamless movement across the space and interaction with fellow dancers.


In a jazz routine, a dancer with heightened proprioception can execute intricate footwork and spins while staying within their designated space, creating visually captivating choreography that maximises the use of the stage. With an acute awareness of their body in relation to the stage and other dancers, they can maintain proper spacing, execute precise movements, and create visually impactful routines.

4. Fostering coordination and precision

Dancers rely on precise coordination of various body parts to execute complex movements flawlessly. Proprioception plays a vital role in synchronising these movements by providing accurate feedback about the position and orientation of each body part. With honed proprioceptive skills, dancers can achieve greater precision, fluidity, and coordination.


In salsa dancing, a dancer with well-developed proprioception can maintain a strong connection with their partner, effortlessly leading or following intricate partner work and executing precise footwork with perfect timing. By having a heightened sense of their body's position and movement, they can anticipate and respond to subtle cues from their partner, leading to seamless and harmonious dance routines.

5. Injury Prevention

Maintaining a strong proprioceptive sense can significantly reduce the risk of dance-related injuries. Proprioception helps dancers understand their body's limits, anticipate potential misalignments or overexertion, and make adjustments to avoid harm. Improved proprioception leads to better body mechanics, decreased strain on joints, and enhanced overall body control, safeguarding dancers from unnecessary injuries.


In contemporary ballet, a dancer with heightened proprioception can land softly and absorb the impact while performing high jumps, reducing the risk of ankle or knee injuries. By being aware of their body's position in space and maintaining control during landings, they can distribute the force evenly and protect their joints, reducing the risk of acute or chronic injuries.

5 Tips for improving proprioception

1. Mindful practice

Engage in focused, mindful practice sessions to heighten your awareness of your body's movements, alignment, and positioning. Concentrate on each movement and pay attention to how it feels. Focus on the sensation of your muscles working, the alignment of your joints, and the connection between different body parts. By cultivating a mindful approach, you can enhance your proprioceptive abilities and fine-tune your dance technique.

2. Balance training

Incorporate exercises that challenge your balance to improve your stability and proprioceptive skills. Try standing on one leg for progressively longer durations or perform balance exercises on a Bosu ball or balance board. These exercises create an unstable surface, forcing your body to engage proprioceptive receptors to maintain balance. As you strengthen your balance and stability, your proprioceptive sense will improve, leading to more controlled and precise movements in your dance technique.

3. Proprioceptive tools

Utilise tools that can enhance proprioception during your dance training. Balance boards, foam pads, or exercise balls are excellent options. These tools create an unstable surface, requiring you to constantly adjust and adapt your body's positioning. By incorporating these tools into your practice, you challenge your proprioceptive system, which in turn strengthens its response. Gradually increase the difficulty by trying different exercises or movements on these surfaces to continually challenge and improve your proprioception.

4. Slow, controlled movements

Emphasise slow, controlled movements in your dance practice to enhance proprioception. Slow down the tempo of your routines and focus on the alignment and position of each body part throughout the movement. Pay attention to the sensation of your muscles contracting and releasing, the placement of your joints, and the transitions between different positions. By practicing deliberate, controlled movements, you develop a heightened sense of body awareness and proprioceptive accuracy.

5. Body scanning

Regularly scan your body from head to toe during practice to identify any areas of tension, misalignment, or imbalance that require correction. Take a moment to mentally check in with each body part, paying attention to any sensations or discomfort. Visualise the alignment and positioning of your limbs, spine, and core. If you notice any imbalances or misalignments, make necessary adjustments to maintain proper form. By consistently scanning your body, you develop a keen sense of proprioception and ensure that your movements are executed with precision.


Proprioception can be a game changer that empowers dancers to excel in their technique. By developing and refining this often-overlooked skill, dancers can enhance their body awareness, balance, coordination, spatial awareness, and prevent injuries. By incorporating mindful practice, balance training, and a focus on slow, controlled movements, dancers can unlock the full potential of proprioception and take their dance technique to extraordinary levels.


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