Heavy Work Helps Rework Nervous Systems

Here is a strong proprioceptive “heavy work” toolkit, which is exactly what many of your neurodivergent kiddos and adults need for regulation. It is helpful to do this kind of work before transitions rather than after, when the transition has deregulated. The calmer the nervous system, the better we are able to cope with stressors in our environments.

🔹 Upper Body (Great for calming + attention)

These are especially regulating for kids with retained ATNR or poor postural stability.

• Crab walks
• Bear walks
• Army crawl under cushions or tables
• Wheelbarrow walking (hold at hips or thighs for more control)
• Chair push-ups (hands on seat, lift bottom)
• Resistance band rows (attach to door handle)
• Animal walks (gorilla stomps, slow sloth crawl)
• Tug of war
• Climbing ladders or monkey bars
• Pushing a heavy laundry basket filled with books
• Squishes over shoulders, down arms and down legs (very regulating and helps proprioception development)

💡 For kids with anxiety or rigidity, keep rhythm slow and predictable.

Bear Crawls: Animal walks:

🔹 Core + Midline Stability (Deep Regulation)

• Plank holds (count together slowly)
• Side plank with support
• Tall kneeling while pulling resistance band
• Sitting on a therapy ball while catching a weighted ball
• Roll on a gym ball, stomach and back
• Log rolls across mat
• Wrap and roll (roll up in a yoga matt and roll out)
• Pillow sandwich squeezes (deep pressure)
• Slow controlled sit-ups, holding a soft toy

These are helpful when you’re also targeting cerebellar stability and bilateral integration.

🔹 Whole Body Heavy Work (Organizing & Calming)

• Carrying groceries or weighted objects
• Pushing a weighted cart
• Helping move furniture
• Sandbag carries
• Jumping onto the crash mat
• Trampoline with “stop–freeze” games
• Sled pulling (outdoor)
• Dragging a heavy rope across the yard
• Dragging others on a scooter or trolly
• Pulling toward someone on a trolly – hand over hand
• Gardening (digging, wheelbarrow)

🔹 Isometric Work (Often VERY Calming for Dysregulated Kids)

Isometric contractions are powerful for regulation.

• Wall sit
• Pushing palms together hard for 10 seconds
• “Statue freeze” in squat
• Press hands into thighs
• Push against the therapist’s hands
• Door frame pushes

Hold 5–10 seconds, breathe slowly.

🔹 Oral + Heavy Work Combo (For kids who seek through mouth)

• Chewy tubes
• Thick smoothies through straw
• Blowing resistance toys
• Blowing up balloons

🔹 If the Child Is Very Dysregulated or Sensory Defensive

• Start in prone (tummy) on ball
• Slow linear movement before heavy work
• Deep pressure first (sandwich, squeeze)
• Avoid fast spinning initially

🔹 Structured “Heavy Work Circuit” Example (5–7 minutes)

1. Wall push-ups x10
2. Bear crawl across room
3. Trolley push (weighted)
4. Log roll
5. 10-second wall sit
6. Finish with deep pressure squeeze

Repeat twice.