Muscles, Movement, and Meltdowns: The Magic of Heavy Work
By Alyssa Davis, COTA/L
If your child is bouncing off the walls, struggling to focus, or meltdown at the smallest frustration, their sensory system might be asking for something: heavy work.
As pediatric occupational therapists, we often recommend heavy work as a part of a sensory diet to support kids’ regulation, attention, and body awareness. The great news? Heavy work activities are simple, effective, and easy to do at home without special equipment.
What is Heavy Work?
Heavy work refers to activities that activate the proprioceptive system– our body’s internal guide to where we are in space and how much force we’re using.
When kids do tasks that involve pushing, pulling, lifting, squeezing, climbing, or carrying, their muscles and joints send feedback to the brain that helps them:
- Feel more grounded in their body
- Organize sensory input
- Regulate emotions and energy levels
- Improve motor coordination and postural control
Think of it like a body “reset” button.
Who Benefits from Heavy Work?
Heavy work can help ALL kids regulate, but it’s especially beneficial for those who show signs of sensory dysregulation or poor proprioception.
Common Signs Your Child May Benefit:
- Crashes into furniture or people often
- Chews on clothing, fingers, pencils
- Slumps when sitting or tires quickly
- Seeks rough housing or big body play constantly
- Struggles with transitions or meltdowns
- Appears clumsy or uncoordinated
- Fidgets or has trouble sitting still
Heavy work provides both sensory input and physical structure. It calms the overactive child and energizes the sluggish one.
Home-Friendly Heavy Work Activities (No Fancy Equipment Needed)
Here is a list of easy, practical activities you can do at home, indoors or outdoors:
Everyday Chores
- Carrying groceries, laundry baskets, or trash bags
- Vacuuming, sweeping, or mopping
- Watering plants with a watering can
- Washing windows or mirrors with resistance
Play-Based activities
- Obstacle courses with crawling, jumping, pushing through pillows
- Animal walks (bear, crab, snake, frog)
- Pushing/pulling sibling in a laundry basket
- Tug-of-War with a towel or rope
- Building forts with heavy cushions or blankets
- Wheelbarrow walks with a partner
Creative Indoor Options
- Kneading dough or rolling out playdough
- Carrying a weighted backpack (books or beanbags)
- Chair push-ups or wall sits
- Hanging from monkey bars or a pull-up bar
- Rolling up in a blanket like a burrito
Outdoor Big Body Play
- Digging in dirt or sand
- Pulling a wagon loaded with items
- Climbing trees or playground structures
- Jumping on a trampoline
- Raking leaves or shoveling snow
Tips: These activities do not need to look like “therapy”- the goal is to embed heavy work into your child’s daily rhythm in playful, functional ways.
When and How to Use Heavy Work
Heavy work can be used proactively or reactively:
- Before school or homework to improve focus
- After screen time to reset the nervous system
- During transitions, getting dressed, bedtime, leaving the house
- Before or after stressful events
- During a meltdown, especially calming forms like deep pressure or bear hugs
How often?
Try 2-3 short bursts (10-15 minutes) throughout the day. Combine with other sensory supports like deep breathing, calming music, or compression clothing if needed.
Final Thoughts: You’re Not Just Parenting, You’re Supporting Regulation
Research shows that proprioceptive input plays a critical role in emotional regulation, motor planning, and self-awareness. Studies on sensory integration and sensory diets have demonstrated that structured sensory input, such as heavy work, can reduce behavioral challenges and improve participation in daily activities for children with sensory processing differences. The best part about heavy work is that it is one of the most accessible and effective OT tools for home use.
The more you observe your child’s patterns and offer the right type of input, the more confident, calm, and capable they’ll become. If this sounds like something your child would benefit from and want more information, contact us at 785-594-2909
