Wheelbarrow Walking
If you have ever observed a pediatric occupational or physical therapy session, you may have seen therapists working on wheelbarrow walking with their clients. There are many benefits to wheelbarrow walking and it is a great overall body exercise that targets the core muscles.
What are the Benefits of Wheelbarrow Walking?
This is an excellent overall body exercise that targets lots of muscles. It is difficult to do correctly though and you have to make sure that the kids don’t “cheat” and use compensatory strategies when completing this activity. When done correctly the wheelbarrow walking benefits are:
- proprioceptive input the hands and arms – this helps the body learn where the joints are in space.
- hand strengthening
- wrist strengthening and stretching
- shoulder stability strengthening
- upper back strengthening
- strengthening of the extensor muscles in the back and hips – super important for good posture!
- motor planning
- bilateral coordination – using both sides of the body together and using the top and bottom parts of the body together
- team work!
Wow! That is a lot and all with just ONE activity. Maybe that is why you see therapists using it so often.
How to Do Wheelbarrow Walking
This skill is quite difficult and it requires endurance as well. When you first start out with kids you may need to provide support at different areas of the lower extremities. Often time, when children are wheelbarrow walking in occupational therapy or physical therapy we start with the easiest position.
Ask the child on the ground to put their hands on the floor under their shoulders. They push up into a plank position and the friend, adult or therapist, holds the child’s legs and they begin to walk forward together.
The easiest position for wheelbarrow walking is when the person in the back holds the person’s hips whose hands are on the ground. This provides additional stability so the child can focus on upper body and core muscle strengthening.
Physical and occupational therapists then progress to a harder position when the child builds up their strength and stability. The person in the back will now hold the child at the thighs. Now the child needs to call on the muscles in the hands, arms, shoulders, core, and hips.
For the hardest position, hold the child at the ankles. Now you are also requiring the thigh muscles to help with stability as the therapists moves down to the ankles for support.
Often times you will see children arch their back in this position. If they do, return your hands higher up the thighs, and remind them to tighten the core muscles.
Want to make Wheelbarrow Walking Even Harder?
If you want to level it up and make it even more of a strengthening and proprioceptive activity, try these challenges with the wheelbarrow walk:
- go down a ramp
- go up a ramp
- move over pillows
- head outdoors and try it on uneven grass
- try to hold the position and lift up one arm
Want to Make Wheelbarrow Walking Even Easier?
There are times when children continue to struggle with this exercise. Here are two suggestions:
- wheelbarrow walk off of a stable surface like a bed that is low to the ground or a couch.
- try doing the wheelbarrow walk over a ball.
Don’t forget to add toys and playtime to your wheelbarrow walking exercises to keep your student engaged and having fun!
There are many benefits to wheelbarrow walking. Remember to keep a close watch on the child’s core muscles. They need to remain stable while the arms move to bring the children forward.
