Lower Limb Strengthening

Please find below exercises suitable for strengthening your child's leg. Strengthening execises are important for reducing pain and improving balance and energy levels.

Some exercises have been split into level one or two. If you are finding a particular level too easy or difficult, please try another level.

These exercises may initially cause some muscle soreness and your child may feel slightly out of breath. This will improve once your child gets stronger. However, the exercises should not cause sharp pain or main you feel dizzy or faint. If your child experiences any of these symptoms, please ask them to stop and consult with their named therapist or contact our advice line.

Image Description
Level 1 - Play in high kneeling.jpg Level one: play in high kneeling
Level 1- Bridge Part 1.JPG Level one: brige part one
Level 1 - Bridge Part 2.JPG Level one: bridge part two
Level 1 - Single leg stance with support.JPG Level one: single leg stance with support
Level 1 - Squats.JPG Level one: squats
Level 1 - Stepping over-in obsticles.JPG Level one: stepping over in obstacles
Level 2 - Bridge Single.JPG Bridge single: level two
Level 2 - Sit to stand with theraband.JPG Level two: sit to stand with the band
Level 2-Single leg standing.JPG Level two: single leg standing
Single leg standing- facing.JPG Single leg standing facing

 

Lower Limb stretches

Please find below a list of exercises suitable for stretching your child’s legs. Stretching your child’s muscles is important for maintaining joint flexibility and muscle length and reduces the risk of their muscles becoming tight. Joint and muscle tightness can be very common during a child’s growth period as the soft tissue is adapting to a change in bone length. If your child’s muscles are not stretched regularly this may have a negative impact on their daily function.

It is important to complete stretches regularly to maintain muscle length, particularly if your child’s muscles and joints are prone to becoming tight. It is important to hold each stretch for approximately 20-30 seconds to allow a muscle sufficient time to lengthen. If your child is unable to tolerate this at first, start with what they can manage and aim to build up to 30 seconds as able.

If your child has any of the following please do not carry out these exercises:

  • Joint swelling
  • Open wounds around the joint
  • Recent fracture or dislocation
  • Joint sprain
  • An Infection
  • Any other recent injury to the area
  • Recent surgery

Please consult with your named therapist or contact the advice line if you are unsure about completing these exercises.

Image Description
Adductor stretches- hold for 30 seconds.jpg Abductor stretches (hold for 30 seconds)
Bear walk.JPG Bear walk
Hamstring stretch.JPG Hamstring stretches
Hip flexor stretches.jpg Hip flexor stretches
Hip strenghtening - play in high kneeling.jpg Hip strengthening
Playing in high kneeling.JPG Play in high kneeling
Playing in half kneeling.JPG Play in half kneeling
Quads stretche holding on.JPG Quad stretches
Single Hamstring stretch with a chair.JPG Single hamstring stretch with a chair
Single hamstring stretch- hold for 30 seconds each leg.jpg Single hamstring stretch (hold for 30 seconds)
Towel assisted calf stretch.jpg Towel assisted calf stretch
Wall calf stretches - hold 30 seconds each leg.jpg Wall calf stretches (hold for 30 seconds)

 

Balance exercices

Below you will find a list of exercises to develop your child’s balance. It is important your child is able to practice maintaining their balance in static (still) and dynamic (moving) positions. Balance exercises are important for improving stability, co-ordination, body awareness (proprioception) and participation in age appropriate daily activities.

Some exercises have been split into Level 1 or 2. If you are finding a particular level to easy or difficult please try another level. These exercises may cause some discomfort in the muscles and you may feel slightly out of breath. This will improve once your child gets stronger. However the exercises should not elicit sharp pain or make you feel dizzy or faint, if your child experiences any of these symptoms please ask them to stop and consult with their named therapist or contact our advice line.

Stepping over obstacles

Stepping over obsticles.JPG

Core strengthening

Below you will find a list of exercises to strength your core (abdominal) muscles. Strengthening this area is important for improving posture, reducing pain, improving your child’s balance and increasing their energy levels.

Some exercises have been split into Level 1 or 2. If you are finding a particular level too easy or difficult please try another level. These exercises may initially cause some muscle soreness and you may feel slightly out of breath. This will improve once your child gets stronger. However the exercises should not elicit sharp pain or make you feel dizzy or faint, if your child experiences any of these symptoms please ask them to stop and consult with their named therapist or contact our advice line.

Image Description
Airplane- arms lifted.jpg Airplane (arms lifted)
Airplane- arms and legs lifted.jpg Airplane (arms and legs lifted)
All 4's arm raise.JPG All 4s (arms raised)
All 4's leg raise.JPG All 4s (legs raised)
All 4's arm adn leg raise.JPG All 4s (arm and leg raise)
All 4's.JPG All 4s
Bridge 1.JPG Bridge (one)
Bridge 2.JPG Bridge (two)
High kneeling at a  gym ball.JPG High kneeling with a gym ball
Knee raises whilst sitting on a gym ball.JPG Knee raises with a gym ball
Single leg bridge.JPG Single leg bridge

 

Upper limbs strengthening and stretching

Please find a list of exercises below suitable for strengthening and stretching your child arms.

Stretching your child’s muscles is important for maintaining joint flexibility and muscle length, to reduce the risks of muscles becoming tight.  If your child’s muscles are not stretched regularly this may have a negative impact on their daily function. 

It is important to complete stretches regularly to maintain muscle length, particularly if your child’s muscles and joints are prone to becoming stiff and tight. It is important to hold each stretch for approximately 20-30 seconds to allow a muscle sufficient time to lengthen. If your child is unable to tolerate this at first, start with what they can manage and aim to build up to 30 seconds as able.

Strengthening exercises are important for reducing pain and improving balance and energy levels. Some exercises have been split into Level 1 or 2. If you are finding a particular level too easy or difficult please try another level. These exercises may initially cause some muscle soreness and you may feel slightly out of breath. This will improve once your child gets stronger. However the exercises should not elicit sharp pain or make you feel dizzy or faint, if your child experiences any of these symptoms please ask them to stop and consult with their named therapist or contact our advice line.

Image Description
Arm weigth bearing in side sitting.JPG Arm weight bearing in side setting
Carying a tray.JPG Carrying a tray
Side sitting.JPG Side sitting
Supination.JPG Supination

 

Coordination and Motor Planning

Below you will find a list of exercises to develop your child’s co-ordination and motor planning (being able to plan and carry out a specific task). These exercises are important for improving your child’s concentration, ability to problem solve and body awareness (proprioception).

Some exercises have been split into Level 1 or 2. If you are finding a particular level too easy or difficult please try another level. These exercises may cause some discomfort in the muscles and you may feel slightly out of breath.  The exercises should not elicit sharp pain or make you feel dizzy or faint, if your child experiences any of these symptoms please ask them to stop and consult with their named therapist or contact our advice line.

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