Purpose: Develop essential body awareness through coordinated symmetrical body movement and strengthening.
Equipment: Mat or rug, small pillow.
Procedure:
This is a set of gross body strengthening exercises, targeting primarily the core (abdominal/back) muscles and symmetry of control and intended generally for children 10 years and younger. The drawings are difficult to understand, so see the comments that follow. Download the attachment and print it off or simply preview it online. The exercises can be challenging for sedentary children, so take it slowly and add time/repetitions with each successive attempt.
1. Trunk Lift: The child lies on the floor face down with the pillow under the belly for support. The coach holds the legs while the child lifts the trunk off the ground to hold it in the air for a few seconds, or longer if possible. Coach can also support from the front if the exercise is too difficult. The child should attempt to rise and hold a symmetrical position, not twisting to one side or the other, and with legs straight back on the floor. Hand are either crossed behind the head, or interlocked across the lower back.
2. Leg Lift: The child lies on the floor face up with the pillow under the lower back for support. The coach holds the hips down, as required, while the child lifts the legs off the ground to hold it in the air for a few seconds, or longer if possible. Coach can also support the legs while lifting if the exercise is too difficult. The child should again attempt to hold a symmetrical position, not twisting to one side or the other, and with back on the floor. Hands are either crossed behind the head, or arms are placed along side the body with hands pressed against hips/buttocks.
3. Sit Ups: The child lies on the floor face up. Hands are either crossed behind the head or across the chest. Flat-leg sit ups, such as drawn are not recommended, and the child should have the legs bent with knees up. The coach may help holding the knees for stability if required.
4. Sit Ups – Bent Knee: The child lies on the floor face up. The legs are bent and brought towards the torso as the child simultaneously brings the torso forward as in a regular sit up or crunch. Hands may be crossed behind the head or across the chest.
5. Feet lift: The child lies on the floor, face up, with pillow under the lower back. The legs are lifted straight up through a full range of motion, at first, all the way up, then all the way down. (You may want to also try going further, to try to touch the floor behind the head with the toes). The coach holds the hips down, as required, while the child lifts the legs off the ground to hold it in the air for a few seconds, or longer if possible. Go at a comfortable speed at first, then try slowing things down through the entire movement. Be sure to not over do things. Coach can also support the legs while lifting if the exercise is too difficult. The child should again attempt to hold a symmetrical position, not twisting to one side or the other, and with back on the floor. Hands are either crossed behind the head, or arms are placed along side the body with hands pressed against hips/buttocks.
6. Toe Touch: This movement should not be done too quickly. Start in a standing position with arms wide spread out to the sides. Have the child bring the arms in as he bends forward. Feet should be approximately shoulder width apart, or try spreading the legs further if it is easier to start. The child should bring the finger tips forward, then down as he leans forward to touch his toes.
