As pediatric physical therapists, we understand the importance of keeping our young patients active and healthy, especially during the winter season when it can be more difficult to get outside and play. In this blog post, we will share 5 simple exercises that can be done at home to help keep your child's body active and healthy during the winter season.
Exercise 1:
Squats with a ball. Squats are a great way to strengthen your child's lower body muscles, and adding in a ball can make it more fun. Have your child stand with their feet shoulder-width apart and hold a ball in front of their chest. Have them lower their body down as if they were going to sit back into a chair, keeping the ball in front of their chest. As they push back up to the starting position, have them throw the ball up and catch it.
Exercise 2:
Plank hold with a ball roll. This variation on the classic plank exercise adds in some balance and coordination challenges. Have your child start in a plank position with their hands on the ground and their feet on their toes. Hold the plank for 30 seconds, then rest for 30 seconds before repeating. As they get stronger, try rolling a ball back and forth between their hands while they hold the plank.
Exercise 3:
Lunges with a ball toss. This exercise combines lunges with some hand-eye coordination work. Have your child stand with their feet shoulder-width apart and hold a ball in front of their chest. Have them take a large step forward with one foot and lower their body down until their back knee is hovering just above the ground. As they push back up to the starting position, have them toss the ball up and catch it. Repeat on the other side.
Exercise 4:
Push-ups with a ball squeeze. This variation on traditional push-ups adds in some upper body strength work. Have your child start in a plank position with their hands on the ground and their feet on their toes. Place a small ball between their hands and have them lower their body down until their chest touches the ground. As they push back up to the starting position, have them squeeze the ball with their hands. If traditional push-ups are too difficult, try doing them on your child's knees or against a wall.
Exercise 5:
High knees with a ball balance. This cardio exercise combines high knees with some balance work. Have your child stand with their feet shoulder-width apart and hold a ball on top of their head. Have them bring one knee up towards their chest as they extend the opposite arm out in front of them, trying to balance the ball on their head. Alternate sides and try to pick up the pace as they go.
These are just a few simple exercises that can be done at home to help keep your child's body active and healthy during the winter season. Incorporating these exercises into their daily routine can help boost their energy, improve their mood, and maintain their overall physical health. As pediatric physical therapists, we encourage you to get creative and have fun with these exercises, finding ways to make them engaging and enjoyable for your kiddos.
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At AMP PEDIATRIC THERAPY, we believe that every child deserves the opportunity to reach their full potential. As a team of pediatric physical therapists, we are dedicated to helping children with special needs achieve their goals through personalized therapy plans and a supportive and inclusive environment. Our core values of kindness, reliability, and community are at the heart of everything we do, from working with our patients and families to being active members of the local community. If you are a physical therapist looking to make a difference in the lives of children and be part of a dynamic and dedicated team, we encourage you to join us at AMP PEDIATRIC THERAPY. Together, we can help children with special needs reach their full potential and lead happy, healthy lives.