38 Proprioceptive Activities For Kids: A Full Guide From An Occupational Therapist

Introduction 

Our proprioceptive system is in charge of body awareness and knowing where our body is in space.  In addition, it plays a large role in self regulation, coordination and posture.  It is often affected in children with Motor Delay, Autism Spectrum Disorder (ASD), Attention Deficit Hyperactivity Disorder (ADHD) and Auditory Processing Disorders (APD).

Children who have challenges with their proprioceptive system may not know how hard or soft to push or pull on something.   Alternatively, they may avoid proprioceptive input  such as hugs and physical contact with other people. 

In this article, we’ll discuss the importance of a well-developed proprioceptive system in children, the signs that your child may be struggling with proprioceptive input, and the best proprioceptive activities for children. 

Key Take-Away Messages

Which proprioceptive activities can help children with Autism, ADHD and APD?

Children with Autism, ADHD and APD often struggle with proprioception which means body awareness, and the ability to control the force or pressure of movements. The good news is, there are plenty of proprioceptive activities that can help them to train this skill. Here are a few of them: Hopping in place Jumping jacks Wall push-ups Twists Crab walks Side steps Sideways jumps

Soundsory^® is a 40-day program for children that features proprioceptive activities paired with rhythmic music. The groundbreaking Soundsory^® program also features a wide range of other exercises designed to enhance different types of neurodevelopment, such as tactile activities. 

What is a proprioceptive activity?

A proprioceptive activity is any activity that makes use of our proprioceptive system, which is located in our muscles and joints. Our proprioceptive system is in charge of body awareness – knowing where our body is in space. It’s important for force and pressure control. 

Without proprioception, you would need to be constantly thinking about your next step when walking. Your proprioceptive system gives you the ability to walk and seamlessly avoid obstacles, or touch your knee without checking where it is, play the piano without looking at your fingers, or pour coffee from a pot.

What are the 4 types of proprioception?

There are 4 key types of proprioception [1]. These different types of proprioception are detected and processed by receptors in your body. The receptors are located in your skin, muscles and joints. These 4 different types are:

• Sense of position and movement of our limbs and trunk
• Sense of effort
• Sense of force
• Sense of heaviness

As you move, your body sends messages to your brain with details of your actions and location in space. Your brain processes this information and uses it to tell you where you are in space, and how your body is moving. 

What is poor proprioception?

Every child processes proprioceptive input differently. Because of this, some children may seek out proprioceptive activities and others may actively avoid them. 

Writing with a pencil is a proprioceptive activity. Children who are seeking proprioceptive input may push so hard with the pencil that the tip breaks off, or the paper tears. On the other hand, children avoiding proprioceptive input may push so gently that the writing is very faint.  (i wouldn’t say they are avoiding proprioceptive input they just don’t know how to grade their force)

Examples of proprioceptive-seeking behaviors in children:

• Playing roughly with other children
• Petting animals too heavily, sometimes accidentally hurting them
• Preferring to stamp rather than walk
• Chewing on sleeves or pencils
• Throwing themselves heavily on the floor
• Climbing on furniture

Examples of proprioceptive-avoiding behaviors in children: 

• Anxiety in crowded places or when standing close to other people
• Refusing to play on playground equipment
• Timid behavior around other children, refusing to play physical games
• Over-assessing risk – for example, they may be scared of falling into a tiny gap between an elevator and the floor
• Avoiding physical contact with others

How does Autism affect proprioception?

Proprioceptive input can be calming for children who get overwhelmed by sensory stimulation, such as children with Autism. Many children with Autism actively seek proprioceptive activities to regulate their response to sensory input [2]. This means that children with Autism are likely to display proprioceptive-seeking behaviors, such as stamping, chewing items and general heavy-handedness. 

Stimming (self-stimulatory behavior) is often seen in children with Autism. This includes movements like hand-flapping, which increases proprioceptive awareness. 

What are good proprioception exercises for kids?

In this guide we’ll present what we consider to be the best proprioceptive activities for children. For all of our exercises we’ve included three different versions, so you can guide your child through the most appropriate version. These include: 

• An original version which is ideally how the exercises should be completed. 
• A modified version for children who find motor skills a bit more challenging. 
• A simplified version for children who struggle with more complex motor skills, copying, and imitating. 

1. Hopping in place

Original: Hop 10 times on your right foot, take a break, then hop on your left foot 10 times.

Modified: Stand on your right foot and lift your left leg up and hop, then touch it back down, then repeat, keeping the pause between hops. Do this 10 times. Then repeat standing on your left foot, lifting your right foot up to hop as you just did on the opposite side. 

Simplified: Standing up, lift left leg up to 90 degrees then place back down, then repeat. Do this 10 times, then repeat on the right side. Remembering to pause between leg lifts.

2. Jumping jacks

Original: Stand up, raise your hands up over your head to clap, while simultaneously jumping your legs open and out slightly wider than your hips. You then jump, and while jumping move your hands down to the side and legs together. Repeat 10 times.

Modified: Standing up tall, jump your legs out and arms up about 90 degrees, then jump legs together and arms down and pause. Take your time, and remember to pause between tries. Do this 10 times.

Simplified: Stand with your legs apart, slightly wider than hips, and then raise and lower your arms slightly, bending at the elbows. Repeat this 10 times. 

3. Scissor jumps

Original: Stand facing forward, put your right arm and left leg out forward, then jump and while jumping, switch your left hand and right leg forward. Constantly alternate in this pattern. Repeat 10 times

Modified: Stand facing forward and jump so that left arm goes up and right leg goes back, step back to starting position, and repeat on the same side. Then start facing forward and jump so the right arm goes up and left leg goes back, step back to the starting position and repeat on the same side. Repeat this pattern twice to the right, twice to the left, for 10 times total.

Simplified: Stand facing forward, step your right leg forward and lift your left arm then step back to neutral. Then step left leg forward and right arm up then step back, repeat this 10 times.

4. Sideways jump

Original: Stand with two feet together facing forward, jump sideways 10 times to the right, then break for 10-20 seconds, then jump sideways to the left.

Modified: Stand facing forward with two feet together, step skip to the right 5-10 times and then to the left 5-10 times.

Simplified: Stand with 2 feet together facing forward. Step to the right 10 times then pause for 10 seconds, then step to the left 10 times. Remember to keep your belly button facing forward.

5. Hop left/right/forwards

Original: Standing on your right foot facing forward, hop forward 10 times on this leg. Pause for 10-20 seconds then turn and hop forward on your left foot. 

Modified: Standing on your right foot, take a step and lift your left leg up and down, repeat. Do this 10 times on the left . Then turn and stand on your left foot, take a step , lift your right leg up and pause. Do this 10 times on the right. 

Simplified: Standing facing forward, lift right leg up and down 10 times without moving forward. Then repeat standing facing forward lift left leg up and down 10 times without moving forward.

6. Hop left/right/backwards

Original: Standing on your right foot, facing backwards, hop backwards 10 times, pause for 10-20 seconds then turn and hops backwards on your left foot. 

Modified: Standing on your right foot, lift your left leg and place it slightly behind you, bring your right leg to meet as you move backwards across the room. Then standing on your left foot, lift your right leg and place it slightly behind you, bring your left leg to meet right. Repeat 10 times. 

Simplified: Standing on your right foot, step back with your  left, bring your right to meet your left. Then stand on your left foot, step back with your right, bring your left to meet right. Repeat 10 times without moving across the room. 

7. Sideways hopping

Original: Facing forward, lift your left leg and hop sideways 10 times, making sure to remain facing forward. Then hop back to your starting position, this time lifting your right leg and hopping on your left leg. 

Modified: Facing forward, side step with your right leg, bring your left to meet your right leg, then lift your right knee up to 90 degrees. Repeat this 10 times on the right then move back across the room to starting position by side stepping with your left leg. Bring your right to meet your left, then lift your left knee up to 90 degrees. Repeat this 10 times. 

Simplified: Facing forward, lift your right knee up to 90 degrees and then place it back down. Then lift your left knee up to 90 degrees and then place back down. Repeat this alternating pattern 10 times.

8. Jumping up and down in place

Original: Stand with your feet together, then jump up and down in place consecutively without stopping between jumps. Jump 10 times then pause.

Modified: Stand with your feet together, jump up then stop, then jump up, then stop, 10 times.

Simplified: While standing, hold on to the back of a stable chair, use the chair for balance support and not to support your full weight. Jump up so feet clear the floor then pause. Repeat this 10 times.

9. Two feet jumping across a room forward

Original: Standing facing forward, jump 2 feet together across the room, turn and repeat to move back to starting position 

Modified: Standing facing forward, step jump to move across the room, turn and repeat to move back to starting position.

Simplified: Standing facing forward, step, pause as you move across the room. Turn and repeat back to the starting position.

10. Two feet jumping across a room backwards

Original: Standing, jump backwards with 2 feet together across the room consecutively, then turn and jump backwards returning to the starting position.

Modified: Standing, step jump backwards across the room, turn and step jump backwards returning to the starting position.

Simplified: Step backwards with right leg, bring left to meet right and pause, repeat leading with right leg across the room. Then turn and lead with your left leg, returning back to the start.

11. Jump shapes

Original: Standing with 2 feet together, consecutively jump out the following shapes: square, triangle, circle, pause. Repeat 5 times.

Modified: Standing with 2 feet together, jump the following shapes: square, triangle, circle. Each time you jump, pause. For example when jumping a square, jump to the first corner, pause, then to the next corner. Repeat 5 times.

Simplified: Standing with 2 feet together, you will step the following shapes: square, triangle, circle. Repeat 5 times.

12. Front/back jumping

Original: Standing in one place, jump forward then backwards consecutively 10 times, do not stop between jumps and do not move across the room.

Modified: Standing in one place, jump forward then backwards then pause. Repeat this pattern 10 times.

Simplified: Standing in one place, step forward, then step back, pause. Repeat this pattern 5-10 times.

13. ABC push ups/Shoulder taps

Original: Assume the plank position and hold. As you say the ‘abc’s or count, you are going to lift your right arm to touch your left shoulder, then your left arm to touch your right shoulder. Repeat this pattern to the ‘abc’s or to a count of 26. Each time you touch the opposite shoulder is one number or one letter.

Modified: Assume the plank position while on your knees. As you say the ‘abc’s or count you are going to lift your right arm to touch your left shoulder, then left arm to touch your right shoulder. Repeat this pattern to the ‘abc’s or to a count of 26. Each time you touch the opposite shoulder is one number or one letter.

Simplified: In a kneeling position, with hands on the ground next to you, you will lift your right arm to touch your left shoulder. Then your left arm touches your right shoulder while counting to 10.

14. Arm leg stretch

Original: Assume the crawling position, while maintaining this position you will extend your right leg and right arm out, hold for 3-5 seconds then place back down. Then extend your left leg and left arm out, hold for 3-5 seconds and then place back down. Repeat this alternation 10 times.

Modified: Assume the crawling position, while maintaining this position you extend your right arm out and then back down. Then repeat with your right leg and back down. Then left arm and back down, then left leg and back down and repeat from the top. Always hold your arm or leg up for 3-5 seconds. Repeat 10 times. 

Simplified: Assume the crawling position, while maintaining this an adult will help you move your right arm, then place your arm back down, then they will help you move your right leg then place your arm back down. They will then help you do the exact same thing on the left side. Try this 10 times.

15. Arm leg stretch (reverse)

Original: Assume the crawling position, while maintaining this position you lift your right leg and left arm out. Hold for 3 seconds, then bring them back down and repeat with your left leg and right arm. Hold for 3 seconds. Repeat this alternating pattern 10 times.

Modified: In a crawling position, lift your right arm and back down, then left leg and back down, then left arm and back down, and then right leg and back down. Repeat this pattern 10 times.

Simplified Assume the crawling position, while maintaining this position, an adult will help you lift your right arm up and then back down, then left leg up and back down, then left arm up and back down, then right leg up and back down. Repeat this pattern 10 times.

16. Four points

Original: Standing up, imagine a square. Step with your left leg towards the left corner of the square and pretend to pick something off the ground with your left arm. Then come back to neutral. Then step with your right leg towards the right corner of the square, pretend to pick something up with your right arm and step back to neutral. Then turn and repeat towards the back left corner, then back right corner, returning to neutral each turn. Try this 10 times.

Modified: Standing up, imagine a square. Step with your left leg towards the left corner of the square and place your hands on your left knee. Then come back to neutral. Then step with your right leg towards the right corner of the square and place your hands on your right knee and step back to neutral. Then turn and repeat towards the back left corner, and then the back right corner, returning to neutral each turn. Try this 10 times.

Simplified: Step with your right leg towards the right corner of the square then back to neutral. Then left leg towards the left corner then back to neutral. Then turn and step your right leg towards the right corner, then step your left leg towards the right corner. Try this 10 times.

17. Grape vine/ Greek dancer

Original: Stand facing forward, cross your right leg in front of the left while simultaneously lifting your opposite hand up and out, then step your right leg behind your left. Repeat this pattern moving sideways across the room. Then start with your left leg in front, as you repeat the above pattern moving across the room.

Modified: Stand facing forward, cross your right leg in front of the left and step, then pause, then cross your right leg behind the left and pause. Repeat this across the room. Then step your left leg in front of right and pause, then left leg behind right and pause. Repeat this until you return to your starting position.

Simplified: Stand facing forward, step your right leg in front of left then back to the start. Then step your right leg behind your left then back to start. Repeat this 10 times then move to your left leg stepping in front of your right leg. You do not have to move across the room.

18. Swimming in the air

Original: Standing up, fold in half, pretend to swim 3 strokes then turn your head. Then swim 3 strokes and turn your head to the opposite side. Try this 10 times.

Modified: Standing up, fold in half, pretend to swim moving left arm then right arm, pause, without turning your head. Try this 10 times.

Simplified: Standing up, pretend to swim by moving your right arm then left pause. You do not need to turn your head or fold in half. Try this 10 times.

19. Twists

Original: Sitting down, leaning slightly backwards, raise bent legs slightly off the ground. . Take both your hands across your body towards the left to try and touch the ground. Then repeat, taking both hands across your body towards the right side, while continuously holding your legs up.

Modified: Sitting down, lean slightly backwards, knees bent, but feet on the ground. Take both hands across your body towards the left to touch the ground and then across your body towards the right to touch the ground. Repeat this alternating pattern 10 times.

Simplified: Sitting down, with hands placed at your side, take your right arm across your body and place on the ground next to left, then return to start. Then take the left arm crossover and place it next to the right arm, then return to start. Repeat this slow alternating pattern 5-10 times.

20. Cross crawls

Original: Stand up and bring your right knee up to 90 degrees and touch your left hand to that knee, then back down to neutral. Then bring your left knee up to 90 degrees and touch your right hand to your left knee and then back to neutral. Repeat this alternating pattern 10 times without pausing.

Modified: Stand up slightly, lift your right leg and bring your left hand to touch your right knee and pause. Then slightly lift your left leg and bring your right hand to touch the left knee and pause. Repeat slowly to a count of 10. 

Simplified: Stand up and up, bring your right hand to touch the left knee, then pause. Then bring your left hand to touch your right knee. Repeat slowly to a count of 10.

21. Back cross crawls

Original: Standing up, bend your right leg up and behind while simultaneously reaching behind and touching your left hand to the right foot. Then back to neutral. Then bend your left leg up and behind while reaching behind to touch your right hand to the left foot. Repeat this alternating pattern 10 times.

Modified: Standing up, bend your right leg up and behind then back to neutral. Then bend your left leg up and behind. Repeat this alternating pattern 10 times.

Simplified: standing up, step your right left behind left then back to neutral. Then step your left leg behind the right and back to neutral. Repeat this alternating pattern 10 times.

22. Lying down cross crawls

Original: Lie on your back, legs bent with feet flat on the floor, hands behind your head. Lift your head up to bring your right elbow to meet the left raised knee then return to neutral and repeat on the opposite side. Repeat this alternating pattern 10 times.

Modified: Lie on your back, legs bent with feet flat on the floor. Take your right hand as you lift your head to meet your left lifted knee. Move back to neutral and then repeat on the opposite side. Repeat this alternating pattern 10 times.

Simplified: Lie down on your back, legs bent with feet flat on the floor, arms folded behind your head. Lift your right leg, and place back down, then your left arm up to touch the right knee that is on the ground. Then lift your left leg and place back down. Then lift your right arm to try and touch the left knee. Try this 10 times.

23. Disco dancing

Original: Standing up facing forward, raise your left arm up and point while simultaneously kicking your right leg out to the side. Repeat on the opposite side. So, right arm up and point, left leg out to the side. Repeat this alternating pattern 10 times.

Modified: Standing up facing forward, step right leg out then raise left arm and pause. Return to neutral.. Then step your left leg out and raise your right arm and pause. Return to neutral. Repeat this pattern 10 times. 

Simplified: Standing with legs more than hip width apart, raise right arm up and out then return to side, then lift left arm up and out and return to your side. Repeat this pattern 10 times.

24. Bike pedals

Original: Lying on your back, propped up on your elbows, lift and raise both legs up and pretend to pedal a bicycle. Do this for a count of 10.

Modified: Lying down on your back, lift your legs and pedal like you are pedaling a bicycle. Do this for a count of 10.

Simplified: Lying down on your back, lift your left leg up and extend then place back down. Then lift your right leg up and out and then place back down. Try this 10 times.

25. Crawling

Original: Assume the crawling position and crawl forward across a room, then crawl backwards to return to your starting position. Make sure to have alternating arm movements. Try this 6 times back and forth. 

Modified: Assume the crawling position and crawl forward across a room, turn and then crawl forward again to your starting position. Try this back and forth 6 times.

Simplified: Assume the crawling position, tap your right arm forward and tap your left knee forward, then bring back to neutral. Then tap your left arm forward and your right knee forward and then go back to neutral. Repeat this alternating pattern 6 times.

26. Crab walk

Original: Sit on your bottom, then raise your bottom up so you’re balancing on your hands and feet, trying to lift your stomach to the sky. In this position, move backwards across the room and then move forward to return to your starting position. Try this 6 times.

Modified: Sit on your bottom, then raise your bottom up so you’re balancing on your hands and feet, trying to lift your stomach to the sky. In this position, move backwards across the room and then turn and move backwards to return to your starting position. Try this 6 times.

Simplified: Hold the crab position for 10 seconds. 

27. Timberman

Original: Stand facing forward, bring hands together and up over your left shoulder, as you step your right leg out and pretend to chop wood. Then bring hands together and up over your right shoulder as you step your left leg out and you pretend to chop wood. Repeat this alternating pattern 10 times. 

Modified. Stand facing forward, bring hands together and up and over your left shoulder as you step your right leg forward, repeat a chopping motion on this side 10 times then switch and repeat 10 times on the right with your left leg stepped forward.

Simplified: Stand with legs hip width apart, make a chopping motion with hands together and up and over your left shoulder then your right shoulder. Repeat this slow alternating pattern 10 times.

28. Stand kneel

Original: Standing up facing forward, slowly put one knee down then the other without putting hands on the floor. Then stand up without using your hands. Repeat this pattern at a brisk pace, 10 times.

Modified: Standing up facing forward, place one hand on the floor then the other, then one knee and then the other. Then when standing up use your hands on the floor to help move you to the standing position. Try this 10 times. 

Simplified: Standing up, using the back of a chair for support, slowly place one knee on the floor then the other. Then use the back of the chair to help return to standing position. Pause for 5 seconds between tries. Try this 5 times.

29. Boxer stance

Original Boxer stance: Standing upright, with arms up at your sides as if you were going to box. Punch the air with your right hand as your right leg turns in. Then punch the air with your left hand as your left leg turns in. Repeat this alternating pattern 10 times.

Modified: Standing upright, with arms up at your sides as if you were going to box. Punch the air with your right arm as your right leg turns in. Repeat this side 10 times. Then do the exact same thing on your left side. Repeat your left side 10 times. 

Simplified: Standing or sitting upright, with legs hip width apart. Lift your right arm up to punch the air and then your left arm. Repeat this alternating 10 times.

30. Silly stands seated

Original: Sitting in a chair, lift your right arm and leg while simultaneously trying to stand up and put most of your weight through your left leg. Then sit back down, and repeat with your left arm and left leg in the air. Repeat this alternating pattern 10 times.

Modified: Sitting in a chair, point your left toe, then place your hands on your right knee as you try to stand up. Repeat this on the opposite side, point your right toe, place your hands on your left knee and stand up. Repeat this 10 times.

Simplified: Sitting in a chair, place your hands on your knees and stand up. Once standing, point your right toe. Then sit back down. Place your hands on 

31. Air climbs

Original: While standing facing forward, lift your right arm up, as you pull your right arm down you will simultaneously lift your left leg up. Then lift your left arm up, as you pull your left arm down you will simultaneously lift your right leg up. Repeat this alternating pattern at a brisk pace, 10 times.

Modified: While standing facing forward, lift your right arm up, as you pull your right arm down you will simultaneously lift your left leg up. Pause, then lift your left arm up, as you pull your left arm down you will simultaneously lift your right leg up. Repeat this slow alternating pattern, 10 times.

Simplified: While standing, lift your right arm and then pull down, and then your left arm up and pull down like you’re climbing. Keep both feet on the ground. Try this 10 times.

32. Side steps

Original: Stand facing forward with your arms bent and up like you are going to punch the air. Slightly bend your knees and side step out to the right then back to middle then out to the left and back to the middle. Repeat this alternating pattern at a brisk pace 10 times

Modified: Stand facing forward with your arms bent and up like you are going to punch the air. Slightly bend your knees and side step out to the right then back to middle and pause, then out to the left and back to the middle and pause. Repeat this slow alternating pattern at 10 times.

Simplified: Stand facing forward with your arms bent and up like you are going to punch the air. Keep your knees slightly bent, and your legs hip width apart. Slowly side step to the right and back to the middle 10 times. Then side step out to the left and back to the middle 10 times.

33. Lazy 8s

Original: Stand up facing forward, hold your right arm out in the air and trace an invisible 8, lying on its side. Do this 10 times. Then holding the left arm out in the air, trace an invisible 8 in the air. Do this 10 times. 

Modified: Repeat the exact above exercise while seated in a chair. 10 times on the right and 10 times on the left. 

Simplified: While seated in a chair, an adult helps you trace the sideways 8 in the air. 10 times on the left and 10 times on the right. 

Conclusion

Proprioceptive activities are a great way for your child to work on their body awareness. This is particularly important for children with conditions like Autism, who may be under responsive to proprioceptive input. 

The Soundsory^® program offers a wide range of fun proprioceptive exercises, alongside exercises designed to boost other aspects of your child’s neurodevelopment. These are designed to be completed daily, for 40 days, to rhythmic music. Start your child’s music and movement journey today!

FAQs

References 

1. Proske, U., & Gandevia, S. C. (2012). The Proprioceptive Senses: Their Roles in Signaling Body Shape, Body Position and Movement, and Muscle Force. Physiological Reviews, 92(4), 1651–1697. https://doi.org/10.1152/physrev.00048.2011
2. Blanche, E. I., Reinoso, G., Chang, M. C., & Bodison, S. (2012). Proprioceptive Processing Difficulties Among Children With Autism Spectrum Disorders and Developmental Disabilities. American Journal of Occupational Therapy, 66(5), 621–624. https://doi.org/10.5014/ajot.2012.004234