Paediatric Physiotherapy Exercises
Date issued: November 2022
Review date: November 2024
Ref: C-428/KM/Physiotherapy/Paediatric Physiotherapy Exercise v3
PDF: Paediatric physiotherapy exercises final September 2022 v2.pdf[pdf] 273KB
Strengthening Exercises
Bridging:
Lay on your back and bend your knees so your feet are flat on the bed. Keeping your hands by your side, lift your bottom up into the air so your shoulders, hips and knees are in a straight line. Hold your bottom up for 10 seconds and then rest. To make it a bit harder, try crossing your hands across your chest.
Single Leg Stand:
Try to balance on one leg for as long as you can without losing your balance. To make it a bit harder, try standing on a pillow. If you still find this quite easy, try doing it with your eyes closed.
Squats:
Stand with your feet shoulder width apart and squat down like you are trying to sit on a chair, making sure that your knees don’t go forward over your toes. Hold this position for 10 seconds.
Clams:
Lying on your side with your knees bent, keep your feet together and lift your top knee into the air making sure you don’t roll backwards. Hold that position for 5 seconds and then slowly lower your knee back down.
4 point kneeling (Superman):
Start on your hands and knees and keeping your back flat, lift one arm in to the air. Hold this position for 10 seconds and then change arms.
When you find lifting your arm easy, you can progress to lifting your leg straight out behind you. Try to keep as still as you can and keep your back as flat as possible.
Once you have got the hang of lifting your arm and leg separately, you can combine the two movements. This time, lift your opposite arm and leg into the air at the same time. Try to make sure your back stays nice and flat and hold this position for 10 seconds before you change to the opposite arm and leg.
Stretching Exercises
Calf stretch: Standing facing a wall, put one foot forward and one foot backwards. Bend your front knee and keep your back knee straight pushing your heel down to the floor. Make sure your toes are pointing forward. Hold for 30 seconds and then change legs.
Hamstring stretch: Keep one leg straight and bend the other leg. Keeping your knee down flat, reach down and touch your toes. Hold for 30 seconds and then change legs.
Quadricep stretch: Laying on your tummy, pull your heel towards your bottom by holding your foot. Try to keep your knees together and your hips flat on the bed. Hold for 30 seconds and then change legs.
