Understanding Proprioception: Why Heavy Work Helps Kids Stay Calm
by Reagan Mayberry, OTD, OTR/L
Occupational Therapist / Owner of Pine Belt Therapy Services
If you’ve been around the OT world for more than five minutes, you’ve probably heard the phrase “heavy work.” It’s one of those things that gets tossed around a lot — especially when we talk about sensory regulation and helping kids feel more grounded.
But what is heavy work? And what does it have to do with something called proprioception?
Let’s break it down in real-life terms (no neuroscience degree required) — and talk about why heavy work can be such a game-changer for kids who are constantly moving, easily overwhelmed, or just seem “off” sometimes.
🤔 What Is Proprioception?
Proprioception is one of the body’s hidden senses — meaning it’s not one of the five we usually think about (sight, smell, touch, taste, hearing). It’s our body’s ability to sense where we are in space.
In simpler terms? Proprioception is what lets you touch your nose with your eyes closed. It helps you know how hard to push a door open, how much pressure to use when writing, or how to walk without staring at your feet.
Your proprioceptive system gets input from things like muscles, joints, and connective tissues. Every time you push, pull, lift, carry, squeeze, or climb — you’re activating it.
And for a lot of kids, this kind of input is exactly what their nervous system is craving.
⚡️ Why Some Kids Seek Proprioceptive Input
Ever met a kid who:
Crashes into the couch over and over
Chews on shirts, pencils, or fingers constantly
Loves to jump, stomp, wrestle, or run
Plays too hard without realizing it
Seems clumsy or “too rough” with others
That child might be seeking proprioceptive input to help their body feel just right.
When a child’s nervous system is under-responsive (or just trying to make sense of the world), heavy work can be incredibly calming and organizing. It’s like giving their brain the feedback it’s been begging for.
💥 So What’s “Heavy Work”?
Heavy work is any activity that gives deep pressure or resistance to the muscles and joints. It doesn’t necessarily mean lifting weights or going to the gym — but actually, that’s kind of the adult version!
Think about how you feel after a workout where you’ve pushed your body — maybe you leave the gym feeling calmer, more focused, or just more like yourself. That’s proprioceptive input at work.
Kids need that same kind of input — just in playful, kid-sized ways.
And here’s the cool part: heavy work can look really different depending on the activity. Sometimes it means moving or carrying weighted items (like books, groceries, or rocks). Other times it involves using their own body weight — think crawling, climbing, or doing animal walks. And sometimes, it’s all about working against resistance — like digging in the dirt, squeezing putty, or climbing up the slide at the playground.
Here are a few of my favorite kid-friendly heavy work ideas:
Pushing a laundry basket full of books
Carrying a backpack with a little weight in it
Crawling through tunnels or under couch cushions
Jumping on a trampoline
Doing animal walks (like bear crawl or crab walk)
Rolling up tightly in a blanket like a burrito
Squeezing playdough or using resistance putty
Wall push-ups or chair push-ups
Digging in the yard, pulling weeds, or raking leaves
These are like mini workouts for your child’s sensory system — disguised as play.
😌 How Heavy Work Helps with Regulation
Heavy work helps kids feel calm, centered, and more in control of their bodies. It gives their brain the input it needs to:
Stay focused
Reduce anxiety
Improve body awareness
Handle transitions
Prevent meltdowns
It’s especially helpful for kids who are sensitive to other types of sensory input (like sound or touch). When their world feels too loud or unpredictable, heavy work can bring everything back into balance.
🧠 When to Use Heavy Work
You don’t need to wait for a meltdown. In fact, heavy work is most effective when it’s built into your child’s daily routine — like a preventative tool instead of a reaction.
Here are a few great times to try it:
Before school or daycare
Before meals (especially if picky eating is a thing!)
After screen time
Before bedtime
During transitions between activities
When you see it coming — that dysregulated energy shift
Every child is different, so finding the right rhythm takes a little trial and error. But once you figure out what works? It’s a game-changer.
🧸 Final Thoughts from an OT
Proprioception may be a “hidden” sense, but it has a huge impact on how kids move through the world. When we give them the right kind of input, we’re not just helping them burn energy — we’re helping their nervous system feel safe, supported, and in control.
So the next time your child is bouncing off the walls (literally), try offering some heavy work. You might be amazed at how quickly things settle down — for them and for you.
And if you ever feel stuck or unsure what your child needs, I’m always here to help.
Visit www.pinebelttherapyservices.com for more sensory tips, or reach out if you’d like personalized support. You’ve got this — and I’ve got your back.
