Dwarfism exercises and physical activity are designed to strengthen your muscles and improve your cardiovascular health through regular exercise routines. While many dwarfism exercises do not vary in content from regular exercises, they might be modified in order to be better performed by dwarfs. While dwarfism is caused by a variety of different medical conditions, the exercises that can be performed by dwarfs do not vary greatly.
Isometric Exercises
Isometric exercises, especially for dwarfs in their early years, are essential when it comes to strengthening the muscles around the shoulder and arm joints. Planks are a basic isometric exercise that you or your child can perform regularly. Start by placing your child down flat on his stomach. From here, have him prop himself up, balancing on his toes and forearms for 10 to 20 seconds before relaxing. Have your child repeat the exercise until fatigued.
Bike Riding
Bike riding is a cardiovascular exercise that will help you burn calories as well as work the joints and muscles in your legs that are effected by your dwarfism. While many dwarfs suffer from bowed legs, bike riding can help strengthen the muscles in your lower legs and thighs. Start by riding streets with little to no incline, allowing you to slowly build up endurance before attempting hills or steep inclines. Riding several days a week for an hour a day will help you reduce your weight and strengthen your muscles.
Swimming
Swimming is ideal for individuals suffering from dwarfism because of the low levels of strain and impact swimming puts on your body. If you are suffering from joint and muscle pains stemming from your dwarfism but still need to work out to stay fit, swimming is an ideal exercise for you. Performing a basic stroke for several laps at a time will also help improve your coordination and range of motion while in the water.
Calf Raises
Calf raises will help you improve range of motion in your calf muscles as well as strengthen your calf muscles. Stand on a step with your back straight and heels hanging off the back of the step. From this position, lower your heels down and off of the step. From here, push back up with your toes, holding for a second before letting your heels drop again. Perform three sets of 10 before completing the exercise.
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