{"id":2675,"date":"2022-04-03T08:51:22","date_gmt":"2022-04-03T07:51:22","guid":{"rendered":"https:\/\/www.sense.org.uk\/?page_id=2675"},"modified":"2024-04-19T15:27:32","modified_gmt":"2024-04-19T14:27:32","slug":"sensory-exercises","status":"publish","type":"page","link":"https:\/\/www.sense.org.uk\/our-services\/activities-for-disabled-people\/sport\/sport-and-physical-activity-resources\/sensory-exercises\/","title":{"rendered":"Sensory exercises"},"content":{"rendered":"\n<p class=\"is-style-intro\">The following movement-based exercises aim to improve mobility and coordination.&nbsp;<\/p>\n\n\n\n<p>These exercises have been designed for people with complex disabilities but can be enjoyed by anyone.<\/p>\n\n\n\n  <div class=\"wp-block  box    is-style-textured-grey-tint-10\">    <div class=\"acf-innerblocks-container\">\n\n<h2 class=\"wp-block-heading\">Top tips<\/h2>\n\n\n\n<ul class=\"is-style-secondary-bullets wp-block-list\">\n<li>Support participants by gently guiding their body or asking them to feel and mirror your movements.&nbsp;<\/li>\n\n\n\n<li>Support someone individually or enjoy exercises as a group.&nbsp;<\/li>\n\n\n\n<li>Make it more sensory by using tactile household objects or surfaces.\n<ul class=\"wp-block-list\">\n<li><strong>Tactile objects<\/strong>: balls, ribbons, bells, woolly jumper, pillows, rice, tin foil, sponge, beads, buttons, cotton, seashells, shaving foam.<\/li>\n\n\n\n<li><strong>Tactile surfaces<\/strong>: grass, wood, bark, sand, shredded paper, carpet.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<\/div>\n  <\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\">Squat jumps<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-1-1024x512.jpg\" alt=\"illustration of squat jumps\" class=\"wp-image-5748\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-1-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-1-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-1-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-1-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-1-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-1-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-1.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: only bend knees&nbsp;<\/p>\n\n\n\n<p>Make it harder: take a wider stance&nbsp;<\/p>\n\n\n\n<p>More sensory: try barefoot on different surfaces<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Chair squats<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-2-1024x512.jpg\" alt=\"illustration of chair squat\" class=\"wp-image-5732\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-2-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-2-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-2-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-2-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-2-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-2-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-2.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: use a taller touch-point&nbsp;<\/p>\n\n\n\n<p>Make it harder: remove the chair<\/p>\n\n\n\n<p>More sensory: place tactile targets on the chair<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Seated reach<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-3-1024x512.jpg\" alt=\"illustration of seated reach\" class=\"wp-image-5734\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-3-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-3-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-3-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-3-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-3-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-3-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-3.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: one arm at a time<\/p>\n\n\n\n<p>Make it harder: move the target each time<\/p>\n\n\n\n<p>More sensory: place tactile targets above<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Arm circles<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-4-1024x512.jpg\" alt=\"illustration of arm circles\" class=\"wp-image-5736\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-4-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-4-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-4-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-4-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-4-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-4-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-4.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: one arm at a time<\/p>\n\n\n\n<p>Make it harder: hold something heavy<\/p>\n\n\n\n<p>More sensory: hold tactile objects in hands<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Side bends<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-5-1024x512.jpg\" alt=\"illustration of side bends\" class=\"wp-image-5738\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-5-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-5-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-5-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-5-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-5-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-5-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-5.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: don\u2019t raise arms<\/p>\n\n\n\n<p>Make it harder: hold for 30 seconds<\/p>\n\n\n\n<p>More sensory: place a tactile target to reach such as a balloon<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Head swivels<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-6-1024x512.jpg\" alt=\"illustration of head swivels\" class=\"wp-image-5740\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-6-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-6-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-6-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-6-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-6-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-6-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-6.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: smaller range of movement<\/p>\n\n\n\n<p>Make it harder: touch shoulder with chin<\/p>\n\n\n\n<p>More sensory: add stimulation such as a fan blowing air<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Standing lunges<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-7-1024x512.jpg\" alt=\"illustration of standing lunges\" class=\"wp-image-5742\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-7-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-7-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-7-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-7-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-7-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-7-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-7.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: take a smaller step<\/p>\n\n\n\n<p>Make it harder: take a longer lunge<\/p>\n\n\n\n<p>More sensory: try barefoot on different surfaces<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Leg raises<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-8-1024x512.jpg\" alt=\"illustration of leg raises\" class=\"wp-image-5744\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-8-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-8-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-8-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-8-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-8-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-8-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-8.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: smaller range of movement<\/p>\n\n\n\n<p>Make it harder: place multiple targets<\/p>\n\n\n\n<p>More sensory: try barefoot with tactile targets<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Heel raises<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-9-1024x512.jpg\" alt=\"illustration of heel raises\" class=\"wp-image-5746\" srcset=\"https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-9-1024x512.jpg 1024w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-9-600x300.jpg 600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-9-768x384.jpg 768w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-9-1536x768.jpg 1536w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-9-500x250.jpg 500w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-9-1600x800.jpg 1600w, https:\/\/www.sense.org.uk\/wp-content\/uploads\/2022\/04\/Sense-Exercises-onwhite-9.jpg 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Make it easier: smaller range of movement&nbsp;<\/p>\n\n\n\n<p>Make it harder: use both feet&nbsp;<\/p>\n\n\n\n<p>More sensory: place a tactile object under the feet<\/p>\n\n\n\n  <div class=\"wp-block  box    is-style-textured-grey-tint-10  align-center\">    <div class=\"acf-innerblocks-container\">\n\n<h2 class=\"wp-block-heading\">Get in touch<\/h2>\n\n\n\n<p>We\u2019d love to hear what you think of this resource.&nbsp;<\/p>\n\n\n\n<ul class=\"is-style-secondary-bullets wp-block-list\">\n<li>Have you adapted it in any way to meet the needs of the people you support?<\/li>\n\n\n\n<li>Have you come up with any new activities and sensory highlights?<\/li>\n\n\n\n<li>Maybe some of the participants you work with have seen improvements in their health, skills or confidence levels too? We\u2019d love to hear your stories. Please let us know by emailing <strong><a href=\"mailto:sense.active@sense.org.uk\">sense.active@sense.org.uk<\/a><\/strong> and we\u2019ll be in touch to find out more. <\/li>\n<\/ul>\n\n<\/div>\n  <\/div>\n\n\n\n\n<p>This content was last reviewed in April 2022. We&#8217;ll review it again next year.<\/p>\n\n\n<script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\nvar gform;gform||(document.addEventListener(\"gform_main_scripts_loaded\",function(){gform.scriptsLoaded=!0}),document.addEventListener(\"gform\/theme\/scripts_loaded\",function(){gform.themeScriptsLoaded=!0}),window.addEventListener(\"DOMContentLoaded\",function(){gform.domLoaded=!0}),gform={domLoaded:!1,scriptsLoaded:!1,themeScriptsLoaded:!1,isFormEditor:()=>\"function\"==typeof InitializeEditor,callIfLoaded:function(o){return!(!gform.domLoaded||!gform.scriptsLoaded||!gform.themeScriptsLoaded&&!gform.isFormEditor()||(gform.isFormEditor()&&console.warn(\"The use of gform.initializeOnLoaded() is deprecated in the form editor context and will be removed in Gravity Forms 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