Range of Motion Activities for Kids

Whether your child has a disability, is recovering from a recent injury or just looking to improve her general fitness, range of motion activities are simple but effective exercises you can incorporate into her daily routine. The main point of range of motion activities is to keep the joints loose and flexible so that they can stay in proper working condition. If you would like to increase your child's flexibility and keep her physically fit, there are a variety of range of motion activities you could teach her to perform.

  1. Arm Swings

    • Arm swings target shoulder strength and flexibility. To maintain his balance, the child should only swing one arm at a time. To perform this exercise, instruct him to keep one arm at his side and swing his other arm in a circle in a forward motion, much like winding up to throw a ball. Encourage him to keep his arm extended as far as possible at all times and to gradually increase his speed if his muscles can handle it. When his arm gets too tired to continue, he should stop and relax it for about 30 seconds. When he has completed swinging in the forward motion, he should perform the same exercise with the same arm in the opposite direction. He should repeat this process with his other arm.

    Kneel and Reach

    • This exercise helps develop core and back flexibility and strength. It also helps develop balance. She should start the exercise on her hands and knees. Facing forward and with her back parallel to the floor, instruct her to extend one of her arms straight in front of her so that it is parallel with the floor. Make sure she extends her arm as far as possible. In the same motion, she should extend her opposite leg so that it is parallel with the floor. Make sure she extends her leg as far as possible. She should hold this position until she feels the burning in her arm, leg, back and abdominal muscles. She should repeat this exercise using the opposite arm and leg.

    Leg Extensions

    • Leg extensions develop strength and flexibility in the thighs, hamstrings and knees. To perform this exercise, instruct your child to sit in a chair or on a bench, making sure that his foot hangs just above the floor. His foot shouldn't touch the floor, otherwise the floor will impede his leg extension. Using one leg at a time, he should sit upright keeping his back straight and extend his leg forward so that it becomes parallel with the floor. He should repeat the exercise as many times as necessary until he feels the burn in his muscles. For added resistance, he can use a stretching rubber band or even a piece of cloth to wrap around his foot. He should hold each end with both hands and pull on it to exert resistance upon his leg.

    Side Leg Kicks

    • Side leg kicks increase range of motion in the hips and legs. To perform this exercise, she should lie on either side of her body, keeping her entire body straight. Instruct her to slowly lift her leg that is on top straight into the air as far as she can. When her leg reaches its highest point, she should hold it in that position for several seconds. To increase resistance, she can tie added weight around her ankles. She should repeat this exercise on the other leg.