Heavy Work Activities

Heavy work activities are great for helping kids regulate their bodies and develop awareness of their position in space. These activities can be particularly helpful for children who need to improve body awareness, focus, or self-regulation. Heavy work activities are those that involve pushing, pulling, lifting, or other forms of resistance, which can provide calming input to the body and help with sensory processing.

Here are some ideas for heavy work and proprioceptive activities for kids:

1. Pushing and Pulling Activities:

• Push or pull a trolley or cart: Load a small trolley or cart with toys or other lightweight objects and have the child push or pull it around the yard or house.

• Push a large exercise ball: Encourage the child to push a big exercise ball across the floor, which will engage their whole body.

• Tug-of-war: A friendly game of tug-of-war with a rope can provide great resistance.

2. Lifting and Carrying:

• Carry heavy books or bags: Have the child carry a bag filled with books or soft toys around.

• Load and unload a laundry basket: This helps build strength while providing proprioceptive input.

• Weighted vest or backpack: A child can wear a weighted vest or backpack to help provide calming sensory input. Be sure to check with a professional for appropriate weight recommendations.

3. Squishing and Compression:

• Crawl through a stretchy tunnel: Crawling in tight spaces or tunnels can give deep pressure to the body.

• Use a large pillow, beanbag or ball for squishing: Have the child sit or lie under a large pillow and push down on it, providing compression to their body.

• Pillow squeeze: Pile pillows on the child and have them push against or move through the pillow pile.

4. Climbing and Jumping:

• Climbing on playground equipment: Activities like climbing ladders, monkey bars, or rock walls provide proprioceptive input while engaging large muscle groups.

• Jumping on a trampoline: Jumping on a trampoline offers resistance and hard muscle work.

• Jumping jacks or hopscotch: These activities help engage the body and improve coordination.

5. Resistance Activities:

• Animal walks: Encourage the child to imitate animals, such as bear crawls, crab walks or frog jumps. These movements involve resistance and strengthen muscles.

• Wheelbarrow walks: Have the child walk on their hands while you hold their feet. This requires significant upper body strength.

• Push-ups or wall push-ups: Even modified push-ups can provide great proprioceptive feedback for upper body strength.

6. Sensory Tools:

• Therapy balls or balance cushions: Have the child sit on a therapy ball or balance cushion while working at a desk or table. This also helps with posture and balance.

• Stretch bands or resistance bands: Using a stretch band for activities such as pulling or stretching can provide sensory input and strengthen muscles.

7. Body Movement Games:

• Obstacle course: Create a fun and challenging obstacle course using furniture, pillows or other household items for climbing, crawling, jumping and lifting.

8. Play-based Activities:

• Building with blocks or large foam pieces: This encourages lifting, stacking, and balancing.

• Cleaning or organizing tasks: Let the child help with tasks like vacuuming, mopping or moving furniture. These activities can help kids feel productive while providing proprioceptive input.

By incorporating these activities into a child's daily routine, you can help them gain the benefits of proprioceptive input, which can promote body awareness, focus, and self-regulation.

Chantelle Snyman Occupational Therapists