Proprioception is the body’s sense of where it is in space. A super important key for neurodivergent (ND) and trauma-experienced children.

Many ND children struggle to feel where their body is in space.
Trauma often disconnects children from their body. Proprioceptive input rebuilds the brain–body link, helping them feel where they are and that they are safe now.

That’s why I always encourage schools to make these part of the daily rituals (before school exercise, brain breaks etc)

The proprioceptive system gets input through muscles, joints, and connective tissue.

Whenever kids push, pull, lift, or press, signals travel to the brain via proprioceptive receptors.

Effects

• Calming the Nervous System (reduces cortisol and adrenaline)
• Boosting Attention & Focus (improve alertness, motivation, and working memory)
• Organizing the Sensory System (kids feel more grounded and less scattered)
• Improving Body Awareness & Control (helps reduce fidgeting, clumsiness, or “crashing” into things)

5 proprioceptive exercises

1. Wall Pushes
   Stand facing the wall, hands flat, and push as hard as you can for 10 seconds, then relax. Repeat 3 times.
2. Elephant Stomps
   March in place, lifting knees high and stomping feet down hard.
3. Rocket Launch
   Squat low with hands pressed into knees, count down from 5, then jump up tall with arms reaching for the sky.
4. Leg Hug Stretch
   Sit on chair, lift knees to chest, wrap arms around legs, and squeeze.
5. Weighted Breathing
   (if beanbags/pillows are available … and no, please leave the 4kg dumbbells where they belong)
   Place a small weight on stomach while lying down, breathe in/out slowly while feeling the pressure.