Core strength is crucial for people of all ages, including kids. Your core muscles help support your spine, promote good posture, and allow you to walk and run. Physical therapy for a 5-year-old needs to be fun as well as functional. Your core muscles are reactive and are best trained when they are responding to a movement that requires stabilizing your spine. Several entertaining games challenge the reactivity of your core.
Tug-of-War
Tug-of-war is a great whole-body exercise that challenges the core. Core musculature helps counteract the jerking motions created by the opposing team. Tug of war also requires strong hand grip, which is associated with overall strength. Variations include sitting, kneeling or standing. To play tug-of-war, set out two cones and a rope. Stand at one cone and hold the end of the rope while your 5-year-old does the opposite. Try to pull each other past your cone.
Ball Throwing
Throwing and catching a ball is both entertaining and challenging for your core. Throwing and catching require your core to anchor your body while your arms produce or receive force. Different ball sizes and weights can be used to create a different training stimulus. Types of throws include chest passes, overhead soccer throws, single-arm throws and rotating throws. Combine ball throwing with exercises like situps and squats for a more complex drill. Use a scoring system or goal to keep your 5-year-old motivated and throw the ball from sitting, standing or kneeling positions.
Rackets
Using a racket allows you to challenge core rotation while including the grip stimulation of holding on to the racket. Put tape on the floor where your child has to put his feet while he holds the racket. Toss the ball to him from the side and have him hit it back to you. Repeat the exercise in a kneeling position or on one knee.
Wheelbarrows
Wheelbarrows require dynamic core endurance and may be an appropriate exercise for your 5-year-old if she can achieve a pushup position without her hips dropping or rising. Hold her ankles so she is standing on her hands, with her legs and hips off the ground. Instruct her to keep her midsection straight as a board while she walks forward, sideways, backward or in a circle. Stop the exercise if her hips begin to drop or raise.
Considerations
Children with developmental problems, injuries or illness may require more extensive physical therapy before performing tug of war, ball throwing, racket and wheelbarrow exercises. Consult your pediatrician before beginning a therapy program. Every child is different, but a qualified physical therapist can regress, progress and adapt these exercises.
References
- The Functional Movement Screen and Exercise Progressions Manual; Reactive Neuromuscular Training; Gray Cook, et al.
- "Essentials of Strength and Conditioning"; Thomas R. Baechle, et al.; 2008
- Top End Sports: Hand Grip Strength Testing
- Fitness For Kids: The Wheelbarrow
