01/01/2026
Closed Kinetic Chain Exercises for Better Proprioception
Your body's sense of where it is in space - that's proprioception. And it matters way more than you think!Everything from your posture to how you walk, stand, or move happens through proprioception. When it's off, your body can't naturally maintain good positions without you consciously thinking about it.
Enter: Closed Kinetic Chain (CKC) exercises
These are any exercises where your body moves over a fixed platform - like planks, push-ups, and squats. Your hands or feet stay planted while your body moves.
Why do they work so well for postural issues like forward head posture and rounded shoulders? Because they train your periscapular muscles (shoulders and shoulder blades) in a functional, weight-bearing way.
The progression:
Start with a plank (or from your knees if needed) → progress to push-ups or serratus push-ups → advance to alternating shoulder taps
All of these keep your body moving over planted hands, building strength AND body awareness at the same time.
Strong shoulders + better proprioception = better posture without having to think about it! 💪
