Proprioceptive Play: Activities to Help Your Child Understand Their Body in Space

Why some children seem to know exactly where they are while others bump into everything – and what we can do about it

You know that child in your setting – the one who seems to have no idea how much space their body takes up? They bump into furniture, knock things over, and seem genuinely surprised when they collide with other children. Or maybe you know the opposite, the child who moves through space like they’re afraid of their own shadow, uncertain and hesitant with every step.

I’m talking about proprioception, and once you understand it, you’ll see it everywhere.

What Is Proprioception?

Think of proprioception as your body’s internal GPS system. It’s the sense that tells you where your arms and legs are without having to look at them. It’s what lets you touch your nose with your eyes closed, or know how much pressure to use when you’re hugging someone versus shaking their hand.

This “sixth sense” comes from receptors in our muscles, joints, and ligaments that send constant messages to our brain about body position, muscle tension, and movement. When this system works well, children move confidently and purposefully. When it doesn’t, everything becomes a bit more challenging.

I’ve been working with children with varying proprioceptive needs for eight years now, and I can tell you – the difference targeted activities make is remarkable. But here’s the thing that took me ages to figure out: proprioceptive activities aren’t just for children with diagnosed needs. Every single child benefits from this kind of body awareness work.

Spotting Proprioceptive Challenges

Before we jump into activities, let’s talk about what you might be seeing in your setting:

Children who might need more proprioceptive input:

• Constantly moving, fidgeting, or seeking out crash-and-bump play
• Love tight hugs, weighted blankets, or being squished in small spaces
• Chew on clothing, pencils, or toys more than expected
• Seem to have endless energy and rarely appear tired
• Enjoy rough-and-tumble play that might seem too intense

Children who might be overwhelmed by proprioceptive input:

• Move very carefully and deliberately, avoiding physical challenges
• Dislike unexpected touch or movement
• Seem unaware of their own strength (too gentle or too rough)
• Have difficulty with activities requiring body coordination
• May appear clumsy or uncoordinated despite trying hard

Both groups need support, just different kinds.

Scientific Basis for Proprioception

Our proprioceptive system develops through movement and resistance activities. When children push, pull, carry, squeeze, or stretch, they’re sending information to their brain about where their body is and how it moves. This information gets processed and stored, gradually building up their internal body map.

Research shows that children with strong proprioceptive awareness have better:

• Balance and coordination
• Attention and focus (because they’re not constantly worried about where their body is)
• Self-regulation (physical awareness links directly to emotional awareness)
• Fine motor skills (you can’t control a pencil if you don’t know where your fingers are)

What excites me most is how accessible this work is. You don’t need special equipment or training – just understanding and creativity.

Creating Your Proprioceptive Activity Toolkit

Heavy Work Activities (Building Body Awareness Through Resistance)

Wall Push-Ups Start with hands flat against the wall, feet about arm’s length away. Push and release slowly.

• Modification for wheelchairs: Use the wall from sitting position, or push against a sturdy table
• Simplification: Just pressing hands firmly against the wall counts – no pushing needed
• Challenge level: Try different wall heights or add counting

Carrying Jobs Books, water bottles, weighted lap pads – anything with appropriate weight that needs moving.

• Modification: Adjust weight to child’s ability – even a small bag of rice provides input
• Inclusive tip: Children using mobility aids can carry items in bags attached to their equipment
• Activity idea: Create a “delivery service” where children transport classroom supplies

Squeezing and Pressing Therapy putty, stress balls, or even just pressing palms together firmly.

• DIY option: Rice in a sock makes brilliant squeeze toys
• Sensory alternative: Some children prefer firm pressure to squishy materials
• Group activity: Pass a squeeze ball around circle time, each child giving it three firm squeezes

Movement-Based Proprioceptive Activities

Modified Jumping Jacks The classic can be adapted for absolutely everyone.

• Full version: Traditional jumping jacks with arms and legs
• Seated version: Arms only while sitting, focusing on strong, deliberate movements
• Supported version: Hold onto a stable surface while stepping side to side
• Tiny version: Just lifting arms up and down with purpose

Animal Walks These are absolute gold for proprioceptive input.

• Bear crawls: On hands and feet (modify: knees down, or use a scooter board)
• Crab walks: Sitting, hands behind, walking on hands and feet (modify: just the position is beneficial)
• Elephant walks: Bent over, swinging arms like a trunk while walking
• Snake slithers: Army crawling (modify: just upper body movement while lying down)

Hopping and Jumping Start small and build up.

• Two-foot jumps: In place, then forward/backward
• One-foot balance: Just lifting one foot counts as preparation for hopping
• Supported hops: Holding adult hands or parallel bars
• Creative jumping: Over lines, into hoops, or following patterns

Everyday Proprioceptive Opportunities

The beauty of proprioceptive work is how naturally it fits into daily routines.

Cleanup Time Superpowers

• Heavy lifting (stack of books, bin of toys)
• Pushing chairs under tables with deliberate force
• Carrying multiple items at once
• Squeezing cloths when wiping tables

Transition Activities

• Stretching arms up high, then hugging yourself tight
• Pressing hands together in front of chest and pushing firmly
• Slow, deliberate movements between activities
• Deep breathing exercises combined with gentle stretching

Outdoor Extensions Building on our barefoot sensory path work, add proprioceptive challenges:

• Carrying materials to build or rearrange the path
• Jumping between different texture sections
• Crawling under outdoor equipment
• Pushing wheelbarrows or pulling wagons

Making It Work for Every Child

Universal Design Principles

Every activity I suggest can and should be modified. The goal isn’t perfect execution – it’s meaningful sensory input matched to individual needs.

For children with limited mobility:

• Focus on upper body resistance activities
• Use positioning aids to support participation
• Adapt carrying tasks to what’s manageable
• Remember: even small movements provide valuable input

For children who are sensory seekers:

• Increase intensity gradually
• Provide structured opportunities for the input they crave
• Use proprioceptive activities as regulation tools throughout the day
• Connect with our sensory regulation strategies

For children who are sensory avoiders:

• Start with very gentle input
• Let them control the intensity
• Pair activities with preferred sensations
• Build tolerance gradually over time

Creating Sensory Success Stories

The Crash Mat Corner A simple gym mat becomes a proprioceptive paradise. Children can:

• Lie underneath for deep pressure
• Do wall push-ups against the wall beside it
• Practice rolling and gentle tumbling
• Use it for supported stretching

The Heavy Work Station A designated area with:

• Weighted items for carrying
• Resistance bands for pulling
• Therapy putty or stress toys
• A “jobs board” of proprioceptive tasks

Integration With Learning

• Maths: Count jumps, measure how far you can stretch
• Literacy: Act out action words, spell words with whole body movements
• Science: Explore how muscles work, investigate balance and gravity
• Art: Paint with whole arm movements, sculpt with clay using firm pressure

Practical Session Planning

5-Minute Proprioceptive Breaks

Perfect for transition times or when energy levels need adjusting:

1. 30 seconds of wall push-ups
2. Carry something heavy across the room
3. 10 jumping jacks (modified as needed)
4. Tight hugs to self while counting to 10
5. Deep breathing with arm stretches

15-Minute Focused Sessions

• Warm-up: Gentle stretching and joint movements
• Main activity: Choose 2-3 activities from different categories
• Cool-down: Quiet proprioceptive input like gentle pressure or slow movements
• Reflection: What did your body feel like? What was your favorite part?

Weekly Planning

Rotate through different types of input:

• Monday: Heavy work focus
• Tuesday: Animal movements
• Wednesday: Jumping and hopping
• Thursday: Carrying and pushing activities
• Friday: Child choice from the week’s favorites

The Regulation Connection

Here’s what I’ve learned after years of this work: proprioceptive activities aren’t just about body awareness. They’re powerful regulation tools. A child who knows where their body is feels safer and more in control. A child who’s received appropriate sensory input is more available for learning.

I’ve seen anxious children calm after deep pressure activities. I’ve watched hyperactive children focus better after heavy work. I’ve observed withdrawn children become more engaged after gentle proprioceptive input.

The connection between body awareness and emotional regulation is real and profound. When we support children’s proprioceptive needs, we’re supporting their whole selves.

Connecting With Families

Parents often ask me why their child is so much calmer after PE or seems to focus better after playground time. It’s the proprioceptive input!

Share simple activities families can do at home:

• Include children in carrying groceries
• Create obstacle courses in living rooms
• Use playdough or clay regularly
• Encourage playground activities like swings and climbing
• Check out our home sensory strategies guide for more ideas

What Success Actually Looks Like

Don’t expect overnight changes. Proprioceptive development is gradual and individual. But here’s what you might notice over time:

Children become more aware of personal space. They start to regulate their own energy levels by seeking appropriate activities. Their coordination improves, and they seem more confident in their movements. Most importantly, they develop a better relationship with their own bodies.

Building Your Proprioceptive Program

Start where you are, with what you have. Even five minutes of intentional proprioceptive activity can make a difference. Notice what individual children gravitate toward, and use that as your starting point.

Remember: every child’s proprioceptive system is unique. What organizing input looks like for one child might be overwhelming or insufficient for another. The key is observation, flexibility, and remembering that small, consistent inputs often work better than intensive sessions.

The Bigger Picture

Proprioceptive play isn’t just another thing to add to your day – it’s a way of thinking about how children move through and experience the world. When we understand that some children need to push and pull and squeeze to feel regulated, we can create environments that support rather than restrict these needs.

When we recognize that other children need gentler, more controlled proprioceptive experiences, we can offer those too. It’s about meeting each child where they are and giving their nervous system what it needs to function optimally.

This work connects beautifully with our broader inclusive practice approaches and supports the whole child development we’re all working toward.

Your children’s bodies are constantly sending them information. Our job is to help them tune in, understand, and use that information effectively. Sometimes that means more input, sometimes less, always with respect for individual differences and needs.

The proprioceptive system is working every moment of every day. We might as well make sure it’s getting what it needs to work well.