Trunk strength, commonly referred to as “core” strength recently, refers to strengthening the muscles in the front of the trunk (e.g. the ABS) and the back.  Neck and hip muscles are part of “core muscles.”  The following exercises are broken into activities for:

1. 1. Back and neck extensor muscle strengthening
   

2. 2. Trunk flexor muscles
   

3. 3.  Integration of all trunk muscles to allow for rotation
   

Each section reviews activities per age group (infant, toddler, preschool, early elementary and beyond)  While you might scroll down to a specific age, activities cut across all ages so reviewing all sections might give additional ideas to work with.

       Back and Neck Extensor Strengthening Activities

Infants:

During waking hours place the infant for brief periods on the stomach.  Interact  in front of the baby  so the head may lift slightly to check out what’s going on.  Continue this on a regular basis.  Gradually the head lifts  higher and  more weight is borne in the arms and eventually hands.

When carrying the baby,  occasionally prop in this tummy down (prone) position on the full length of your arm with good trunk and head support provided.  I call this “flying” (refer to picture of Bobby above).  As the infant gains more control of the head,  increased movement can make the experience exciting and fun.

Photo: Eileen Counihan

For more on positioning, refer to Blog entries: 

The Big Picture

The Flip Side of the Story

Vocabulary Lesson:  Proprioception

Older Babies and Toddlers:

Continue with lots of tummy time activities.  Encourage crawling, even after the baby has learned to walk.  Games such as pushing trucks and building, all encourage working against gravity (i.e.  lifting arms up off the floor).  Cuddle up on pillows to look at books.

Large plastic balls can be purchased at the grocery store for less than $5.  Small inflatable rolls can be found at some toy stores.  These are fun to roll the baby and toddler over.

Note how the Bobby holds his head up slightly, which strengthens neck extensor muscles.  The little hands are beginning to “bear” some of his body weight.  This activates muscles in the arms and hands.  So, while this activity targets back  strengthening, the hands are actually getting a work out as well.

Photo:  Eileen Counihan

Preschool and Early Elementary Years:

Wheelbarrow walking is the best activity.  If the child’s back sags or pulls up in a V it means added support is necessary.  If this is the case, support the legs at the knees or even up mid thigh.  As the back gets stronger the hold can move further out, eventually holding at the ankles.  I did this with my children every evening as part of the bath time ritual.  As they were waiting for the tub to fill and they undressed, they each had a turn “walking” up and down the hall.  The super challenge was climbing the stairs!

Note that this Mom is holding the knees rather than the ankles for added

support.

Large plastic balls:  Now the activity can be more dynamic.  The child places tummy on the ball and “walks” out on hands, much as is done with wheelbarrow walking.  I play the following games:

Blast off:  The child holds arms up as I count “10, 9, 8...Blast off!” The child is thrust forward and lands on open hands on the floor (a carpeted surface is recommended).

Statue or Freeze:  The child moves forward on hands until you say “freeze” and the child is suppose to stop and stay still like a statue.

Red Light Green Light:  Slightly more dynamic but essentially the same as above.  The child stops and goes in various locations.  this not only strengthens the back but also challenges  balance reactions.

The child should continue playing on the floor on a regular basis.  Watching videos, playing board games and reading books in this position is a healthy thing to do.

Scooter boards: riding on the tummy works the muscles hard.  While these can be purchased

with a broad range of pricing, they can be made by cutting out a 1” thick piece of  wood and

screwing in four heavy duty castors from the the hardware store.  Cover the board with carpet

scraps.  The board should be approximately the size of the child’s torso (mid-chest to upper hips).

I have used the same scooter for over 20 years. Teenagers weighing 130 pounds have been on it.

Older Child and beyond:

Ball Pushes:  Lie on stomach approximately 4 feet from a wall; lift arms and legs in the air and push a ball with two hands into a wall and wait for it to rebound back.  Repeat 20-50 times without letting feet or hands touch the floor.

Around the World:  A variation of walking off the exercise ball described above.  The child lies on large exercise ball with hands supporting on the floor.  The body slowly moves around, making a full rotation on the ball with the feet never touching the floor.  Balance and trunk muscles are acutely challenged with this activity.

Photo:  Eileen Counihan

    Trunk Flexor Muscle Strength

Infant:   

When lifting the baby, gently flex the head forward and exert a little pressure on the thighs. 

This may facilitate the Automatic Sitting Reflex which will activate muscles in the trunk.

As head control increases, position the  baby on your lap, making sure the body and head are still well supported.  Gently tip backwards slightly and back up again.  Encourage the baby to flex head up by doing little nose rubs or kisses.

Once head control is firmly established,  the above activity can be done more rigorously,

baby having to lift head and trunk back up with a little assistance.  Note picture above.

Toddlers:  

The body tipping activities described above can be done on a large ball. 

Crawling activities will work all the trunk muscles.

Climbing activities:  Make obstacle courses around the house, in which,   the toddler has to crawl over things such as cushions.

Preschool and Early Elementary: 

Crab walking:  the younger child will do this primarily in a backwards direction and for only a

few steps.  As strength increases, the child will go longer distances.  Forwards walking is a

bigger motor challenge.  Making the child tuck something under the chin (e.g. a puzzle piece

or a bean bag), adds additional work for the neck flexor muscles.

Climbing remains a wonderful way to work all the  muscles, especially the trunk flexor

muscles.

Photo:  Eileen Counihan

Elementary and beyond:

Challenging climbing activities remain a terrific activity.  Expensive play structures are nice but

not necessary.  Go to a city park and find some rocks to climb on.   Or in the country walk into

the woods nearby.  Climbing over fallen tree trunks, rock walls, etc.  all challenge the body in

new ways.

Hanging on something and attempting to lift the legs up.  I understand teenagers like to do this from door jams.

Pumping on swings:  While this activity may begin in preschool, it really gets the body going

as the child grows.  Along with strengthening muscles throughout the body, it reinforces a

sense of rhythm and establishes motor sequencing, important for many more advanced

athletic activities.  The motion stimulates the vestibular system as well.   Blog entry: Winter

Scooter games while sitting:  play a modified scooter soccer, hockey, baseball etc. Children use their

feet to propel themselves forward while sitting on the board. 

Boring Abdominal Exercises such as crunches can be done but it is more fun and works more

muscles if trying to sit up when lying on the back over a large exercise ball  to do sit ups.

(I saw in a tennis magazine that Venus and Serena Williams include this in their workouts.  For added challenge they also hold a heavy ball as they sit up).

                   Total Body Strength for Trunk Rotation

Photo:  Eileen Counihan

Infants: 

After changing the diaper, once cleaned and calm,  playfully dance the legs side to side.

When engaged in floor play (which happens on and off all day), gently roll the baby onto the tummy and back onto the back.  Encourage time on the tummy, as back muscles need to be strong for

rotation to occur.  Refer to above for more on this.

Babies:

In supported sitting and independent sitting encourage reaching to the sides to obtain toys.

Reaching large objects, such as beach balls, sometimes requires reaching across the midline of

the body, which facilitates trunk rotation.

Encourage rolling during floor time play.

Tipping games 

Babies and Toddlers:

Crawling and scooting (belly crawling)  exercise all the trunk muscles. Crawling games should

continue even after the toddler learns to crawl.  Pushing a truck, playing with toy trains-track on the floor, rolling and following a ball all keep the muscles working hard, thereby strengthening them.

Rolling games

Balancing on a bouncy lap or a large ball as it is rocked back and forth. 

Baby activities listed above can be “upgraded” to create more challenge for the maturing child. 

For example, bigger reaches, faster  rolling, more dynamic tipping. 

Bending over and picking up toys is great too!

Photo Credits:  Eileen Counihan

Preschool and Elementary:

“Stick” activities can be introduced.  With the preschooler, save the cardboard tube from wrapping

paper to use to bop balloons around.  Make sure the child holds on with two hands so the body has

to twist.  This leads to base ball bats, tennis racquets, hockey and lacrosse sticks. 

Incorporating scooters into the play as described above forces the child to rotate the trunk more

than if standing to play these games.

Throwing correctly begins to develop somewhere around four.  This requires rotation of the trunk.

The Older Child and Beyond:

If all of the above is well established go for it ... The child will be ready for anything.

                                                          Have fun!