ANCOR Proprioceptive Loading

PROPRIOCEPTIVE LOADING GUIDE

The "O" in ANCOR - Overload with Clear Body Signals

What Is Proprioceptive Loading?

Simple definition: Using your muscles, joints, and tendons in ways that create STRONG, CLEAR signals your brain can focus on.

The goal: Override confusing internal sensations with reliable physical input.

Important: You don't need a gym, weights, or special equipment. You need resistance and effort.

TIER 1: ANYWHERE, NO EQUIPMENT

(Start here - everyone can do these)

1. Wall Push/Press

Stand facing a wall, arm's length away

Place both palms flat on wall

Push HARD for 20-30 seconds

You should feel your chest, shoulders, arms working

Why it works: Strong isometric pressure activates mechanoreceptors throughout upper body

Variations:

Push from corner (both walls at once)

One-arm push

Push from doorframe

2. Slow Deep Bodyweight Squat

Stand with feet shoulder-width apart

Slowly lower down (count to 4)

Go as deep as comfortable

Slowly stand back up (count to 4)

Do 5-10 repetitions

Why it works: Large muscles in legs, glutes, core all activate strongly

Modifications:

Hold onto something for balance

Don't go as deep

Do a wall sit instead (back against wall, slide down to sitting position, hold)

3. Floor Push-Ups (or Counter Push-Ups)

Counter/table push-ups: hands on counter, body at angle

Knee push-ups: on floor, knees down

Full push-ups: if you can

5-10 repetitions, SLOW tempo (3 seconds down, 1 second up)

Why it works: Full-body muscle engagement, joint compression in shoulders and elbows

4. Self-Resistance

Press palms together hard in front of chest (20-30 seconds)

Push hands against your own knees while sitting

Press your hands down on your thighs while seated

Interlace fingers and try to pull hands apart

Why it works: Creates muscle tension and joint pressure without equipment

5. Stair Climbing (Slow and Deliberate)

If you have access to stairs

Walk up slowly, feeling each muscle engage

Walk down slowly (eccentric loading)

2-3 trips up and down

Why it works: Entire lower body engagement, balance and coordination

TIER 2: WITH HOUSEHOLD ITEMS

(Level up with things you already have)

1. Heavy Object Carry

Backpack filled with books

Laundry basket full of clothes

Case of water bottles

Bag of groceries

Gallon jugs of water (one in each hand)

How to do it:

Pick up heavy object(s)

Walk slowly for 30-60 seconds

Set down with control

Rest 30 seconds

Repeat 3-5 times

Why it works: This is essentially a farmer's carry - extremely effective proprioceptive input

2. Weighted Backpack Squats

Put books/heavy items in backpack

Wear it on your back

Do slow squats (as described above)

5-10 repetitions

Why it works: Adds resistance to bodyweight movements

3. Heavy Object Overhead Hold

Find something moderately heavy (gallon of water, heavy book, etc.)

Hold it overhead with both hands

Hold for 20-30 seconds

Feel shoulders, arms, core engaging

Why it works: Overhead position activates stabilizers throughout body

4. Loaded Standing

Put on weighted backpack

Just stand still for 2-3 minutes

Do small weight shifts side to side

Notice the pressure through your feet

Why it works: Axial loading through spine activates postural muscles and deep stabilizers

TIER 3: WITH BASIC EQUIPMENT

(If you have or can get: resistance bands, dumbbells, kettlebell)

1. Resistance Band Work

Resistance bands cost $10-20

Can do rows, presses, squats with band resistance

Provides variable resistance through movement

Suggested movements:

Band pull-aparts (hold band in front, pull apart to chest)

Banded squats (stand on band, hold handles at shoulders)

Banded rows (anchor band, pull to chest)

2. Dumbbell/Kettlebell Carries

Even one 20-30 lb weight is useful

Carry in one hand (farmer's carry)

Switch sides

Or hold one heavy weight at chest and walk (goblet carry)

3. Goblet Squats

Hold weight at chest

Perform slow, deep squat

Weight creates natural depth and balance

TIER 4: GYM/BARBELL WORK

(If you have access and experience)

1. Deadlifts

THE most full-body proprioceptive movement

Activates entire posterior chain

Heavy, controlled tempo

3-5 sets of 3-6 reps

Tempo: 1 second up, 3-5 seconds down (slow eccentric)

2. Barbell Back Squats

Full range of motion

Slow tempo (3-4 seconds down, 1-2 seconds up)

Moderate to heavy weight

3-5 sets of 5-8 reps

3. Zercher Squats

Barbell in crook of elbows

Requires full-body tension

Activates anterior chain, traps, lats, core

3-4 sets of 4-6 reps

Why it works: Unique loading pattern activates muscles not hit by regular squats

4. Farmer's Carries (Loaded)

Heavy dumbbells or kettlebells in each hand

Walk 30-60 seconds

3-5 rounds

5. Trap Bar Deadlifts

Often easier on lower back than conventional

Still provides massive proprioceptive input

Good alternative for those with mobility restrictions

CHOOSING THE RIGHT LEVEL

During a Meltdown (Emergency):

Choose whatever is immediately available and takes minimal setup:

Wall pushes

Self-resistance

Heavy object carry (grab your backpack)

Speed matters more than perfection.

For Daily Prevention:

Choose based on:

✓ What you have access to

✓ What you physically can do safely

✓ What you'll actually consistently do

Consistency beats intensity.

For Maximum Effect:

If you're able and have access:

Tier 3 or 4 options

3-5 times per week

20-30 minute sessions

Progressive overload (gradually increase difficulty)

CRITICAL PRINCIPLES (All Levels)

1. SLOW TEMPO (Especially Eccentric)

The slower you go, the more time muscles are under tension

More proprioceptive signal generation

Especially slow on the "lowering" phase (eccentric) - 3-5 seconds

This creates therapeutic muscle soreness (DOMS) that helps with ongoing regulation

2. FULL RANGE OF MOTION

Deep squats > partial squats

Full push-up > tiny push-up

Maximizes joint receptor activation

Creates more therapeutic soreness in the worked muscles

3. CONTROLLED MOVEMENT

No rushing

No momentum

Feel every part of the movement

4. ADEQUATE INTENSITY

Should feel challenging but not dangerous

Last few reps should require real effort

If it's too easy, you need more resistance

Target: enough load to create therapeutic soreness (4-6/10) in 24-48 hours

5. FOCUS/ATTENTION

Don't just go through motions

NOTICE the sensations in your muscles

Pay attention to pressure in joints

This is partly about mindful awareness of body signals

6. THERAPEUTIC SORENESS (DOMS)

Some muscle soreness 24-48 hours after is actually helpful

It provides clear, purposeful body sensations

May help replace confusing internal burning/pressure

Target: noticeable but not limiting (4-6/10)

Not injury - just "I worked out" feeling

SAFETY CONSIDERATIONS

Do NOT do heavy loading if:

You have acute injuries

You have unstable cardiovascular conditions

You're experiencing dizziness or vertigo

Your doctor has advised against resistance exercise

You're in severe acute distress (start with Tier 1 only)

Start light and progress gradually:

Week 1-2: Learn movements, light resistance

Week 3-4: Gradually increase load

Ongoing: Listen to your body

Warning signs to stop:

Sharp pain (dull muscle burn is okay, sharp joint pain is not)

Dizziness

Nausea

Chest pain or difficulty breathing beyond normal exertion

Soreness vs. Injury:

✓ Normal (and helpful): Muscle soreness 24-48 hours after (DOMS - delayed onset muscle soreness). This therapeutic soreness actually helps with regulation by providing clear, predictable body sensations that may replace internal burning/pressure feelings. Target level: 4-6/10 - noticeable but not limiting.

✗ Not normal: Sharp pain, joint pain, pain that worsens with movement, pain during the exercise itself

HOW MUCH IS ENOUGH?

For Acute Meltdown Intervention:

1-3 minutes of ANY proprioceptive loading

Even 30 seconds of wall pushing can help

Don't overthink it - just do SOMETHING

For Daily Regulation:

10-20 minutes of focused proprioceptive work

3-5 times per week

Can be part of regular exercise routine

For Maximum Preventive Effect:

20-30 minute sessions

4-5 times per week

Mix of heavy compound movements

Combined with other ANCOR elements (breathing, heat, etc.)

COMBINING WITH OTHER ANCOR ELEMENTS

Optimal sequence:

Slow breathing (2-3 minutes)

Reduce sensory input

Light body calibration (weight shifting)

PROPRIOCEPTIVE LOADING ← You are here

Between sets: slow breathing + gentle weight shifting

After loading: Heat exposure (shower, sauna, etc.)

Reintegration (rest, slow breathing)

ADAPTATIONS FOR DIFFERENT NEEDS

For Limited Mobility:

Seated resistance work

Upper body only (wall pushes from chair, resistance bands)

Isometric holds

Even hand squeezing can provide some input

For Chronic Pain:

Focus on isometric holds rather than full movements

Lighter resistance, longer duration

Consult with physical therapist for modifications

For Kids/Teens:

Make it playful (animal walks, obstacle courses)

Pushing/pulling games

Carrying stuffed animals in backpack

Supervised beginner lifting if age-appropriate

For Those with Exercise Intolerance:

Start with 1-2 minutes only

Build up very gradually

Seated options

Self-resistance as primary tool

TRACKING PROGRESS

Consider tracking:

Meltdown frequency (before and after starting ANCOR)

Meltdown intensity (1-10 scale)

How quickly you can interrupt escalation

Overall sense of body awareness/connection

Don't track: Numbers for their own sake. This isn't about "gains" - it's about regulation.

FINAL THOUGHTS

Remember:

Something is always better than nothing

The "best" exercise is the one you'll actually do

Tier 1 (no equipment) can be just as effective as Tier 4 (gym) for regulation purposes

Your proprioceptive system doesn't care if you're using a barbell or a backpack full of books - it cares about resistance and effort

Start where you are. Use what you have. Do what you can.

Part of the ANCOR Method - Created by Seth A. Horn (2025)

Full method at: ancormethod.com

This is not medical advice - consult healthcare providers before starting new exercise