Sample Home Activity Plan: Heavy Work for Body Awareness and Emotional Regulation
For toddlers, especially those with sensory processing needs, heavy work activities can be essential in helping them develop body awareness and regulate their emotions. Heavy work involves activities that require pushing, pulling, lifting, or applying deep pressure to the muscles and joints, which can help calm the nervous system and increase self-regulation. These activities can be easily incorporated into daily routines at home, fostering emotional regulation, improving coordination, and supporting sensory development.
Here’s a sample home activity plan designed to include heavy work for your toddler or young child:
Morning Routine:
Tug-of-War with a Blanket
What you’ll need: A soft blanket or towel.
How to do it: Have your child pull on one side of the blanket while you hold the other. Gently resist their pulling, then switch roles. This activity helps strengthen upper body muscles and encourages coordination.
Benefits: Builds arm and core strength, increases proprioceptive input, and provides a calming effect for the child’s body.
Push and Pull Toys
What you’ll need: A push or pull toy (e.g., a toy lawnmower, wagon, or small cart).
How to do it: Encourage your child to push or pull the toy around the house or yard. Vary the directions and make it a game by setting up simple obstacle courses.
Benefits: Provides sensory input to the joints and muscles while improving balance, coordination, and body awareness.
Mid-Morning Play:
Animal Walks
What you’ll need: A safe, open space to move.
How to do it: Have your child imitate animal movements that incorporate heavy work, such as:
Bear crawls: Crawl on hands and feet with hips lifted.
Crab walk: Sit with hands behind them and feet flat on the ground, then lift hips to walk sideways.
Elephant stomp: Walk with heavy steps, making exaggerated stomping motions.
Benefits: Helps build strength, coordination, and proprioception while also promoting emotional regulation through large muscle movements.
Jumping on a Trampoline or Cushioned Surface
What you’ll need: A small trampoline or a cushioned area.
How to do it: Have your child jump in place or jump onto and off a soft surface (e.g., a mattress or pile of pillows). You can increase the challenge by adding games like "jumping over a line" or "hopping like a frog."
Benefits: Jumping provides significant deep pressure input and helps with motor planning, body awareness, and emotional regulation by releasing excess energy.
Afternoon Sensory Break:
Compression or Bear Hugs
What you’ll need: A soft blanket or a family member’s arms.
How to do it: Gently wrap your child in a blanket and apply deep pressure, or offer them a bear hug where you give a firm squeeze around their arms, shoulders, and torso.
Benefits: Deep pressure has a calming effect, helping the child self-regulate emotionally and grounding them in their body.
Laundry Basket Push
What you’ll need: A sturdy laundry basket and a soft, non-slippery surface.
How to do it: Fill the laundry basket with soft clothes or pillows, then have your child push it across the floor. You can also place your child inside the basket (if they are large enough) and gently pull them around.
Benefits: This heavy work activity strengthens the upper body and core while promoting balance and coordination.
Late Afternoon Playtime:
Building a Pillow Mountain
What you’ll need: Pillows or cushions.
How to do it: Pile up a few pillows to create a “mountain.” Have your child climb up, jump off, or crawl under the pillows. You can also use the pillow mountain for a sensory break by having them bury themselves under the pillows for a few minutes.
Benefits: Provides a fun way to get proprioceptive input and release energy. It also encourages coordination and gross motor development.
Wheelbarrow Walking
What you’ll need: A clear space with a safe floor surface.
How to do it: Hold your child’s legs as they walk on their hands, simulating a wheelbarrow. You can increase or decrease the challenge by adjusting how much weight you support.
Benefits: This is great for upper body strength, balance, coordination, and improving body awareness.
Evening Wind-Down:
Massage or Joint Compression
What you’ll need: A quiet space and calming oils (optional).
How to do it: Gently massage your child’s arms, legs, or back using soft, firm pressure. Alternatively, apply joint compression by gently squeezing their joints (shoulders, elbows, knees, and wrists) for a few seconds.
Benefits: Calms the nervous system and prepares the child for rest by providing calming sensory input.
Yoga or Stretching Routine
What you’ll need: Comfortable clothing and a soft surface like a rug or mat.
How to do it: End the day with a short, simple stretching or yoga routine, focusing on deep breaths and gentle movements. Poses like “downward dog,” “cat-cow,” and “child’s pose” help encourage body awareness and relaxation.
Benefits: Stretching and deep breathing help regulate emotions, relax muscles, and prepare for sleep.
Tips for Success:
Frequency: Aim to incorporate at least 2-3 heavy work activities into each part of the day, depending on your child’s needs.
Pacing: Allow breaks between activities for the child to reset and ensure they aren’t overwhelmed.
Engagement: Make the activities fun and engaging by adding playful elements like songs or stories.
Watch for Signs of Overstimulation: If your child becomes agitated, irritable, or withdrawn, it might be a sign that they’ve had too much heavy work for the day. Adjust the intensity and duration based on their cues.
By adding these heavy work activities into your child’s day, you can help them develop body awareness, improve coordination, and regulate their emotions more effectively. Tailor the activities to your child's interests and sensory needs for a positive, engaging experience!
