Most Common Pediatric Physical Therapy Exercises
1. Squatting
I implement squatting with all my
pediatric physical therapy patients. It is a great exercise for developing
lower leg strength and improving coordination. It should be a staple in all
physical therapy clinics and among the first choices for pediatric physical
therapy exercises.
Squatting is a fundamental movement.
It is how we sit down and stand up off the floor. The squat is not only
completed with a heavy barbell on the back. Squats can be effective without
weight. They don’t have to be structured as “exercise” either. For younger patients,
exercise can be turned into a game.
Game example:
Competition to see who can hold an
air squat (pretend you are sitting in an invisible chair) the longest
2. Deadlifting
Another fundamental movement, the
deadlift cannot be avoided. It is the act of picking something up off of the
ground. As with the squat, you don’t need to develop all children into
powerlifters. That does not mean they won’t benefit from learning how to
effectively lift heavy things off of the ground.
The deadlift is safe and effective
for lifting heavy objects. Even if a child has a rounded back, they are getting
benefits and are not at an increased risk for injury.
The deadlift and the squat are among
the best pediatric physical therapy exercises. I regularly use them with my
patients.
Deadlift game example:
Bending down to pick objects off of
the floor. Challenge the child with bigger, heavier, and more awkward objects.
Place the objects in a container on a table.
3. Running
When I say running, I do not mean
setting up interval training or long runs. Running is, however, a movement most
children do. Running takes place in most sporting events and is common in childhood games, such as
tag.
When running is prescribed as a
pediatric physical therapy exercise, it is generally a running progression
following an injury. Like adults running, kids are often eager to
start running. I find myself having to hold my pediatric patients back more
than I have to encourage them to move.
Running is great for cardiovascular
health, metabolic health, and building bone mineral density. I want those
benefits, but I don’t want my patient to reinjure themselves if they aren’t
ready to start running. Running can take many forms in the clinic and it is
another staple pediatric physical therapy exercise.
Running game example:
Races and relays
4. Jumping
While not as common as running unless
you are a front-line volleyball player jumping is a regular sporting activity.
My three-year-old son’s go-to dance move is to jump around. Bounce houses are a
regular occurrence at parties. All this to say, jumping is a regular part of a
kid’s life.
Jumping game example:
Marking how high the child can draw
on the wall. Tape a piece of paper, grab a marker, and measure how high they
can mark by jumping.
5. Resistance Training
Lifting weights will not stunt a
child’s growth. The myth has spread far and wide and it lacks credibility. One
review article pooled the results of 16 studies including 1008 children aged 7-12 years old and
found weight training had no impact on a child’s height. Studies do show
reduced fat mass, improved cardiovascular and metabolic health, and greater
bone mineral density.
This does not mean children need to
start body-building routines. It does, however, mean resistance training can be
used for safe and effective pediatric physical therapy exercises. Fundamental movements
such as squatting, deadlifting, pressing, and rowing are greater pediatric
physical therapy exercises that help a child develop strength, endurance, and
power. They should be part of any physical therapy plan of care.
Resistance training game example:
Tug of war
Pediatric Core Strengthening
Exercises
If a child’s muscles surrounding the
abdomen, back, and pelvis are weak, everyday activities like playing on the
playground, sitting at a desk at school, and getting onto and off the floor are
challenging. Here are some of our favorites courtesy of OT Mom Learning
Activities and Pink Oatmeal. These core strengthening exercises are a blast for
little ones to do!
1. Stickers On Your Foot
This activity involves a balance ball
and a sheet of stickers. The child puts as many stickers as they’d like onto
the bottoms of their feet. Sitting on a balance ball, facing the wall, they
take the stickers off their feet one at a time, sticking them onto a blank
piece of paper that’s hanging on the wall. Staying balanced on top of the ball
while reaching down to the bottoms of the feet strengthens the core muscles.
2. Stuffed Animal Elevator
Rides
Time to take some stuffed animals to
the top floor with this core strengthening activity! This activity begins with
the child sitting on a balance ball with an empty plastic container beside
them. Starting with a small pile of stuffed animals, the child places one
stuffed animal at a time onto the top of their foot, raising it to
level with
the top of the empty container, and then dropping it in. They’re done once all
the animals make it to the top!
3. Make a Basket
This activity presents a fun
challenge while working the abdominal muscles. Start with the child laying down
on their back. Place a shallow basket down by their feet. Instruct them to
raise their legs to be near vertical. Place a bean bag in between their feet and
instruct them to lower it down slowly into the basket. Set a goal for how many
they can successfully lower down into the basket, raising the number each time
you do the activity.
4. Snake Curls
Playing the role of a snake ready to
strike is always a hit with kids. This activity involves the child laying down
on their back with their knees bent and with a bean bag in between their knees.
(Their hands will be down at their sides.) With plenty of hisses as they go,
the child will raise their head while slowly raising their feet off the floor
to bring the beanbag toward their nose. If you have an old plastic recorder
laying around, you can even pretend to be the snake charmer!
Gross Motor Skills Exercises
Jumping rope, riding a bike without
training wheels, running, and kicking all require strong gross motor skills.
Gross motor skills exercises are designed to develop the large muscles of the
body that facilitate the everyday movement most of us take for granted. Some of
our top pediatric physical therapy activities in this area come from the NAPA
Center and Little Steps.
1. Chasing Bubbles
What kid doesn’t like chasing down
and popping soap bubbles? This gross motor development activity disguised as a
game works the major muscles as the child tracks the unpredictable movements of
bubbles as they float by.
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2. Simon Says
For generations, this imitation-based
game has been delighting little ones. Kick-off by asking the child to
point to different body parts or mimic the body poses you’re
demonstrating. This simple activity develops body awareness and movement
planning.
3. Playing Catch
Playing catch is just not a Sunday
afternoon pastime anymore! It’s a great way to develop gross motor skills.
Start slow, using a soft foam ball. Eventually, work up to using smaller tossable objects.
4. Bear Walk
Pretending to be a ferocious beast is
something most kids love. Walking like a bear on all fours is a great way to
build upper body strength, body awareness, and coordination. When you’re ready
for something new, switch critters and try a crab or snake.
Mobility Exercises
For kids suffering from cerebral
palsy, muscular dystrophy, and other medical conditions, a lack of mobility is
one of the most common symptoms. Poor mobility often stems from muscle
weakness. With pediatric physical therapy activities that feature game-like
components, you can target mobility issues in a way that’s lots of fun. Hat tip
to Flint Rehab and Adaptive Yoga for Multiple Sclerosis for these ideas.
1. Adapted Yoga
Yoga isn’t just for those who can
touch the backs of their ears with the soles of their feet. The practice and
benefits of yoga are open to everyone, even those with significant mobility
impairments. Adapted yoga offers a range of modified stances based on
traditional yoga poses like warrior and side stretch. With the strategic use of
a chair, wall, and other props kids with mobility constraints can use yoga to
stretch, relax, and calm.
2. Dancing
Once you’re all stretched out at
yoga, it’s time to dance. Dancing provides lots of exercise for a wide range of
muscle groups, and it’s fun for kids. If you pick catchy, well-loved tunes
like Macarena or the Electric Slide, the kids may not even realize they’re in
PT! Freeze dance is a fun variation that keeps their attention as they listen
for the music to start and end. When the music stops, they freeze in place,
when it starts back up again, it’s time to boogie!
3. Balloon in the Air
This one’s simple. Toss a balloon in
the air and instruct the child to keep it afloat. Make it more challenging by
moving the balloon away from the child or modifying the rules to allow for
feet-only play.
4. Pool Time
Getting into the pool is a
two-for-one. The buoyant force of the water relieves pressure on the joints, allowing
kids to focus more on the mechanics of walking. Water also provides more
resistance than air, making walking in the pool a good workout for the leg
muscles. Having the child hold onto a float and kick with the feet is another
pool-based exercise worth trying.
