Gross motor exercises 101

Answering Parent Questions: Can Exercise Help My Child Get Better in motor skills?

The answer is YES, exercise can definitely help!

Gross motor skills refer to the capabilities that allow us to coordinately use the large muscles in our bodies for activities like balancing, standing upright, and playing sports. As previously mentioned, gross motor skills are developed using the proximal-distal principle. This principle suggests that distal skills, the functional use of our shoulders and hands, depend on the development of our proximal control, such as postural control and balance. To address this query, the advice we commonly offer to parents is, “Start with strengthening the core while concurrently practicing other skills.” Remember, every part of our body works together. When we have a stronger core – referring to our abdominal muscles – other parts of the body can perform more effectively too.

Parents often wonder, “How can we assist our children in improving these motor movements?” One good tip is to focus on building the core while also practicing other gross motor skills. Our bodies function optimally when all parts work together, not in isolation.

So, what kind of exercises can help your child improve these big movements?

Keep in mind that every child is unique and has their own likes and dislikes. Therefore, when choosing activities, it’s important to consider your child’s interests. After all, children learn more when they’re having fun! There’s a saying “play is a child’s work.” Playtime is not just enjoyable; it’s also a period when children develop their motor and cognitive skills. Playtime stimulates curiosity and allows for experimentation. The following activities can be integrated into play to greatly benefit your child’s gross motor skill development:

Obstacle Courses and Playgrounds

Obstacle courses and playgrounds are wonderful venues for children to improve their gross motor skills. They provide an opportunity for children to run, hop, and use their whole bodies in many different ways. Regular visits to playgrounds can significantly benefit a child’s development. You can create an obstacle course at home using simple items like cardboard boxes, chairs, pillows, and hula hoops. Alternatively, children can enjoy the ones available in playgrounds. It is important for us as adults to remember the value of spending time at the playground for children’s gross motor development. Just like the saying goes, “play is children’s work,” the playground can be likened to a little fitness centre for children. Fro example, hanging from monkey bars or climbing frames can significantly boost children’s shoulder and hand strength. Similarly, balance beams, hopping over small rocks, or playing hopscotch can greatly contribute to improving balance and coordination.

Core Exercises

Core strength is key to developing gross motor skills, and there are three exercises that children can easily do at home to work on this. To start, have them try each exercise for 15 seconds, and then gradually work up to 30 seconds as they get more comfortable.
Top Tip: Children can include these exercises in their daily routine. A perfect example is doing the Superman exercise while watching TV. Here’s a look at these exercises:

1. Superman: In this exercise, children are required to lie on their stomachs, lift their legs and arms off the ground, and maintain the position. It effectively targets the back muscles.

2. Crab: Children sit on the floor, place their palms on the floor behind them and lift their hips up. This focus on the shoulder strength and core muscles.

3. Egg: In this exercise, children lie on the floor, bend their knees, and pull their legs towards their chest. They cross their arms on their chest and hold this position, just like an egg. This exercise targets the abdominal muscles.

Coordination Exercises

Developing coordination is indeed key to enhancing a child’s gross motor skills. The following exercises can enhance a child’s ability to use both sides of their body, as well as their coordination between upper and lower limbs, in a more skilled way:

1. Hopscotch: A timeless playground game, children hop or jump through the squares, enhancing their sense of balance and coordination.
2. Two-Point Quadruped: In this exercise, while on all fours, children lift the opposite arm and leg without losing balance. This not only helps to boost core strength but also promotes coordination.
3. Galloping: An exercise that mimics a horse’s gallop, where one foot steps forward and the other quickly follows, helping to develop rhythmic coordination between the legs.
4. Star Jumps/Jumping Jacks: For this exercise, children begin in a standing position with their feet together and their arms at their sides. They proceed to jump, simultaneously spreading their feet and swinging their arms out and above their heads. Following this, another jump brings them back to the initial stance. This engaging activity amplifies coordination, strength, and endurance, simultaneously working multiple muscle groups.
5. Skipping: Children can begin practicing skipping using the simple prompt, “step, hop, switch leg”. It might be easier for them to practice at a slower pace initially. As they progress and become more comfortable, children can start to incorporate their arms into the movement, swinging them in time with the alternate leg skip. This activity is a fun, rhythmic way to enhance both coordination and balance.

Ball Skills Exercises

Working on ball skills can really help children improve their coordination, and how they use both sides of their body. It’s also an excellent way to develop eye-hand coordination. Children can start with simple balloon games, then gradually progress to lighter plastic balls and eventually to heavier balls, like footballs. More skilled children might even want to try practices with a tennis ball. Here’s a look at some exercises:

Apart from activities at home, trying out different sports and physical activities can also greatly benefit a child’s gross motor skills. Parents could explore a variety of activities with their children to understand their preferences and strengths. Some of these activities could include:

 

• Swimming: This can boost arm and leg coordination, with great benefit in cardio-respiratory system (building breathe capacity and endurance).
• Taekwondo: This martial art can significantly enhance balance, agility, and discipline.
• Track and Field: These activities are excellent for promoting children’s abilities in running, jumping, and throwing.
• Gymnastics: This sport wonderfully improves body strength, flexibility, and coordination.
• Team Sports: Football, basketball, baseball, and others can help children to work on coordination, strength and teamwork.
• And there are many more!

All physical activities can be beneficial as long as they’re appropriate for the child’s age. Parents and professionals can explore different activities with children and include these activities in their daily routine. Keeping an active lifestyle plays a big supporting role in helping children grow up healthier, both physically and mentally.