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