Body Sense Guidebook Andy's OT Toolbox Resource
Body Sense
Guidebook
Supporting Proprioception at Home
"A guide for parents of junior high and high school students navigating sensory needs, body awareness, and the power of heavy work."
Supporting independence and regulation at home.
Awareness
Heavy Work
Movement
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The "Sixth Sense"
Section 01
Proprioception is our "body awareness" sense. It is the information our brain receives from our muscles and joints that tells us where our body parts are and how much force we are using.
Why is it important?
For many students, proprioceptive processing can sometimes be inefficient. This can lead to feeling "ungrounded" or restless. Developing these skills helps with motor planning, independence in chores, and self-regulation during the school day.
Signs of Sensory Seeking
How your child or teenager may "find" their body:
Leaning heavily on walls or furniture
Stomping feet while walking
"Crashing" into sofas or beds
Chewing on pens or clothing
Hugging with intense force
The Goal: Regulation
Proprioceptive input is almost always organizing . Unlike light or sound, which can be overwhelming, "deep pressure" and "muscle work" help calm the nervous system.
Parent Insight
"Think of proprioception as the body's internal anchor. When that anchor is missing, the student might drift into distractions or frustration."
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Heavy Work for Secondary Students
Section 02
"Heavy Work" refers to any activity that pushes or pulls against the body. For older students in junior high and high school, we prioritize functional tasks —activities that provide input while building life skills.
Functional Resistance
Daily chores that require muscle engagement.
• Carrying grocery bags
• Vacuuming or mopping
• Taking out heavy trash
• Pushing laundry baskets
Outdoor Maintenance
Excellent high-intensity proprioceptive input.
• Raking leaves / Shoveling
• Digging in garden beds
• Sweeping garage / driveway
• Moving mulch in buckets
Physical Movement & Exercise
Purposeful movements for body awareness.
• Wall pushes
• Guided yoga routines
• Chair squats (standing & sitting)
• Power walking
• Going up & down stairs
Safety & Age-Appropriateness
At the junior high and high school levels, it is important that heavy work feels like a responsibility or a workout , rather than "play." Frame these as helping the family or taking care of their fitness. Ensure weights are manageable and movements are safe. Always supervise new activities to ensure correct form and prevent overexertion.
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Movement Breaks & Routines
Section 03
The Power of "Sensory Snacking"
Sensory input is like food—the body needs small "snacks" throughout the day to stay regulated. A 2-minute heavy work break every hour is often more effective than a long workout once a day.
The "Golden Times":
After arriving home from school
Before starting homework or complex tasks
When noticing "fidgety" behaviors
Before transitions (like bedtime)
OT Pro-Tip: Compression
Gentle pressure applied to joints (like the shoulders) can be very grounding. Ask an OT to demonstrate "deep pressure touch" techniques for home use. This can be especially helpful during sensory overloads.
Sample Afternoon Flow
3:30 PM: The Arrival
Unpack backpack. Carry it to its spot (Lifting/Carrying input).
3:45 PM: Regulating Break
Eat a crunchy snack (Jaw input). Complete 10 chair squats.
4:30 PM: Functional Chores
Wipe down the kitchen table using firm pressure or sweep.
6:30 PM: Deep Pressure
Use a weighted blanket or firm hugs before the bedtime routine.
60+
Minutes Active Daily
2-5
Minute Breaks
Daily
Consistency is Key
Disclaimer: This guide is for educational purposes. Consult with your student's Occupational Therapist (OT) for personalized strategies and safety protocols.
Heavy Work Fridge Sheet Andy's OT Toolbox Resource
Heavy Work
Quick Reference Sheet
Home Edition
Heavy work provides the deep pressure your student's muscles and joints need to feel calm and organized. Push, Pull, Lift, or Carry.
Functional Chores
Laundry Management
Carrying, pushing, and pulling baskets of clothes.
Grocery Handling
Unloading heavy bags and reaching for high shelves.
Surface Cleaning
Scrubbing counters or windows with firm pressure.
Waste Disposal
Wheeling heavy bins to the curb or carrying bags.
2-Minute Power Ups
Chair Squats
Slowly stand up and sit down in a chair 10 times.
Wall Pushes
Push against the wall with both hands. Hold for 10s.
Guided Yoga
Hold poses like 'Tree' or 'Plank' with firm muscle tension.
Stair Climbing
Walk up and down a flight of stairs two times.
Oral Input
Crunchy snacks (carrots) or thick straw drinks.
Deep Pressure
Weighted blankets or firm bear hugs.
Post on the Fridge for Quick Ideas!
Little Body Sense Guidebook Andy's OT Toolbox Resource
Little Body
Sense Guide
Sensory Play at Home (K-3)
"A friendly guide for parents of young learners exploring their world through movement, play, and heavy work."
Building strong bodies and calm minds together.
Animal Play
Regulation
Home Fun
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The Power of Proprioception
K-3 Edition
For younger children (K-3), proprioception is how they learn where their body is in space. It's the "input" their brain gets from their muscles and joints.
Why Play is Essential
Young children often need extra muscle work to feel regulated. When they don't get enough, they might seem clumsy, hyperactive, or seek out "crashes" into furniture.
Common Seeking Behaviors
Signs your child needs "heavy work":
Walking on tiptoes or stomping
Constant wiggling or spinning
Crashing into people or walls
Chewing on toys, shirts, or fingers
Tugging at their own hair or clothes
Muscle "Snacks"
Think of heavy work as a "snack" for the muscles. It helps the brain focus and tells the body it's safe and grounded. Play is the best way to deliver these snacks!
Parent Tip
"If your child is getting 'hyper,' try 2 minutes of animal walks. It provides more organizing input than just running around."
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Heavy Work is Play!
Section 02
For younger students, heavy work shouldn't feel like a chore—it should feel like an adventure . Use these playful ideas to get those muscles working.
Animal Walks
Use whole-body movements to travel through the house.
• Bear Walk (hands & feet)
• Crab Walk (belly up)
• Frog Jumps
• Snake Slither (on belly)
Little Helpers
Simple household tasks that build muscle awareness.
• Pushing a laundry basket
• Wiping the table
• Carrying "heavy" stuffed animals
• Pulling a wagon
Cozy Squeezes
Deep pressure activities for calming down.
• "Burrito" blanket roll
• Pillow sandwich (carefully!)
• Tight bear hugs
• Sitting in a bean bag chair
Playful Heavy Work Fridge Sheet Andy's OT Toolbox Resource
Playful Heavy Work
K-3 Quick Ideas!
Ages 5-9
"Heavy work" is like a big hug for the brain! It helps your little learner feel calm, steady, and ready to play.
Little Helper Jobs
Laundry Push
Push the laundry basket like a heavy train!
Table Scrub
Use both hands to wipe spots off the table.
Grocery Carry
Carry 1-2 "heavy" bags to the kitchen.
Wagon Pull
Fill a wagon with toys and pull it around.
Animal Walks
Bear Walk
Walk on hands and feet with your bottom up!
Crab Walk
Sit, lift your tummy, and walk on hands/feet.
Frog Jumps
Squat low and jump high like a frog!
Snake Crawl
Wiggle forward on your belly across the rug.
Crunchy Snack
Apples or carrots for the jaw muscles.
The Squeeze
Firm hugs or blanket "burrito" rolls.
Post on the fridge for happy muscles!
Animal Walk Choice Board Andy's OT Toolbox
Animal Walk Choice Board
Student Tool
"Pick a move for strong muscles!"
Bear Walk
Hands and feet!
Crab Walk
Tummy up!
Frog Jump
Jump high!
Snake Slide
On your belly!
Parent Tip: Show your child the board when they need "strong muscles." Let them pick a move and do it for 1-2 minutes!
Movement Fun
Pro Body Sense Guidebook Andy's OT Toolbox Resource
Pro Body Sense
Guidebook
Heavy Work for Grades 3-5
"A practical guide for parents of intermediate learners finding their balance through muscle-building play and meaningful home tasks."
Building confidence and regulation through movement.
Energy
Strength
Focus
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The Growing Body Sense
Grades 3-5
In grades 3-5, students are transitioning. Their bodies are growing rapidly, and their proprioceptive sense —the "internal map" of where their body parts are—needs constant updating.
The "Intermediate" Challenge
Students at this age often face higher academic demands. If their sensory system is "hungry" for input, they may struggle to sit still or focus. Providing "heavy work" helps satisfy that hunger so their brain can get back to learning.
Sensory Seeking Signs
What to look for in your 8-11 year old:
Fidgeting with pencils or small items
Crashing onto the couch after school
Leaning against walls while talking
Using "too much" force (slamming doors)
Seeking out rough-and-tumble play
Regulation First
When a student's body feels "organized," their mind can follow. Heavy work provides the deep pressure needed to calm the nervous system during homework or transitions.
Parent Insight
"Think of your child's muscles like batteries that need 'pressure' to stay charged and steady throughout the day."
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Action & Missions
Section 02
At this stage, heavy work should feel empowering . We frame activities as "strength challenges" or "missions" that help the household.
The "Heavy Lifter" Jobs
Chores that provide significant muscle input.
• Carrying grocery bags
• Pushing full laundry baskets
• Yard work (raking, sweeping)
• Moving dining chairs
Strength Challenges
Brief bursts of high-intensity movement.
• "Wall Pushes" (10 seconds)
• Crab walks down the hall
• Frog jumps to the door
• Chair push-ups
Secret Missions
Playful ways to travel through the house.
• Crawling under "laser" yarn
• Climbing the stairs (3 times)
Power Up Fridge Sheet Andy's OT Toolbox Resource
Power Up
Grades 3-5 Heavy Work
Strength Ref
Choose a mission! Heavy work builds strong bodies and keeps the brain focused. Push, Pull, Lift, Carry.
Active Missions
Wall Pushes
Push the wall for 10 seconds with all your power!
The Cargo Crawl
Bear walk or crab walk between two rooms.
Chair Squats
Stand up and sit down 10 times slowly.
Stair Power
Walk up/down stairs with a full backpack.
Helpful Hero Jobs
Grocery Haul
Carry the heaviest bags from the car.
Laundry Push
Push the full laundry basket to the station.
Yard Patrol
Help rake leaves or sweep the driveway.
Box Mover
Move delivery boxes to their storage spots.
Crunchy Snack
Use jaw power! Apples, carrots, or thick pretzels.
Deep Pressure
Firm shoulder squeezes or weighted blankets.
Post on the fridge for daily missions!
Mission Choice Board Training Manual v1.0
Mission Choice Board
Training Level 2
"Complete a mission to focus your power!"
Wall Crusher
Push the wall for 15s with all your force!
Heavy Haul
Carry a full backpack up/down stairs.
Cargo Crawl
Bear walk or crab walk through the house.
Chair Launch
Do 15 fast squats standing up/sitting down.
Gravity Hold
Hold a plank position for 20 seconds!
Cargo Push
Push a laundry basket full of items to a spot.
Training Intel: Completing one mission provides the intense muscle input needed to reset the body for quiet focus or homework tasks.
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