Pediatric Physio Casey’s Fave Five Balancing Exercises
Try these out with your kiddos!
Working on your kiddo’s balance skills using everyday activities is easier than you think. There’s no need for fancy equipment! Get creative at home and you can start to see some awesome progress.
Here are a few of Casey’s favourite moves:
1. Half stand
This activity is great for children who are working on single leg balance but we want to break it down and give them a sense of success. Place one foot up on a yoga block, step stool, or turned over shoe box. The idea is that you are balancing mostly through the leg that is planted on the ground. Play catch or pop bubbles in this position. Increase the challenge by putting a pillow or foam cushion on the step to make the surface unsteady.
2. One leg balancing
Stick some targets on the wall (i.e. make X’s with tape) or draw circles out of chalk on the side of the house. Have your little lift one foot to touch the target. Then try with the other foot. Increase the challenge by lifting one foot to touch all 3 targets before putting their foot down. This way, you are gradually increasing the duration of time your little is able to balance on one leg. You could do different colour circles and make it a game “touch the red circle with your foot”.
3. Balance beam
This starts to target more dynamic balance (the ability for you to balance while in motion). Draw a course on the sidewalk with chalk or lay out a skipping rope. Encourage your little to walk along the chalk line or skipping rope. To increase the challenge, try having them walk while touching the toes of the back foot to the heel of the front foot.
4. Soccer stops
A great way to add a responsive component to single leg balance! Slowly roll a ball (it doesn’t need to be a soccer ball but I recommend a ball that isn’t too squishy to start out) toward your little and have them lift one foot to gently step on the ball to stop it. Then have them try to kick it back to you. To increase the challenge, use a squishier ball as this can’t be relied on as much as a basketball or soccer ball.
5. Uneven terrain
Take those pillows and couch cushions off the couch and throw them on the ground! Have outdoor cushions? Use those too! Have your little walk over, up, and down pillows and cushions to challenge their balance - play a game of “the floor is lava”! Do this in bare feet to get the muscles of the inner foot firing.
This blog post was written by wellbe’s pediatric physiotherapist Casey O’Dwyer.