As a parent of a highly sensitive child, you may feel like you’re constantly putting out fires, always one step behind their big emotions and sensory sensitivities. But, did you know there’s a hidden sensory system you may not even be aware of that could unlock a new level of calm in your household? Proprioception in highly sensitive children is like a secret superpower, waiting to be unleashed.

Proprioception is often referred to as our “sixth sense.” It’s the sense of where our body is in space. While our other five senses (sight, smell, touch, taste, hearing) rely on external stimuli, proprioception comes from within. It’s the reason you can walk without looking at your feet or button a shirt without a mirror. Think of proprioceptive processing like an internal GPS system for your child’s body.

However, some kiddos may also experience proprioceptive dysfunction. This can affect things such as motor planning, motor control, body awareness and more. There are also types of sensory input activities that can help children with proprioceptive dysfunction thrive. Let’s explore proprioception and all the different ways it affects a child’s sensory experience.

What is Proprioceptive Input and Why Does it Matter for Sensitive Kids?

Proprioceptive input is any activity that engages those important sensory receptors in our muscles and joints. Activities such as jumping, pushing, pulling, or carrying heavy objects all send strong signals to the brain about body position. These strong signals help kids develop better body awareness, coordination, and motor planning.

Now, you might be wondering, “What does all this have to do with my highly sensitive kiddo?” Many sensitive children struggle with processing sensory input due to their sensory processing sensitivity. It means their nervous system has trouble receiving and responding to sensory information from the world around them.

Some sensitive kids may crave intense sensory experiences and are known as “sensory seekers.”Sensory seeking kiddos might be the ones always jumping on the furniture, crashing into things, or seeking out big bear hugs.

On the other hand, some children are “sensory avoidant.” Loud noises, bright lights, or even certain textures send them running for cover. These kiddos can become easily overwhelmed and often avoid or withdraw from new experiences.

Here’s where proprioception comes in. Providing your sensitive child with plenty of proprioceptive input can be like giving their nervous system a big, warm hug. Remember how I mentioned proprioception was like an internal GPS for your kiddo’s body?

Research has actually proven this. For example, one study found that challenges with proprioception may lead to decreased motor planning and postural control in children. The good news is, this is something that providing more proprioceptive input through play and daily activities can really help.

Signs Your Highly Sensitive Child Might Need More Proprioceptive Input

It can be hard to know if what your kiddo is experiencing is a result of sensory processing challenges. But here are a few signs that yours might benefit from more proprioceptive input:

• They seem clumsy, bump into things a lot, or have poor coordination.
• They’re constantly on the move or, conversely, quite sedentary and seem “low energy.”
• They struggle with fine motor skills like buttoning clothes or using scissors.
• They crave physical touch or, on the other hand, are extremely sensitive to touch.
• They have trouble sitting still in a chair or at the dinner table.
• They engage in risky behavior like jumping from high places or crashing into furniture.
• They get frustrated easily, especially during activities that require physical coordination.
• They are unusually rough with other kids or pets.

If you notice your child exhibiting some of these signs, they may be experiencing proprioceptive difficulties. Incorporating intentional proprioceptive activities into their routine can make a world of difference.

Practical Strategies for Bringing Proprioceptive Play into Your Day

Incorporating more proprioception-boosting activities into your child’s life doesn’t need to be complicated. You don’t need expensive equipment or complicated therapies. Occupational therapists often recommend simple, fun activities that can be easily incorporated into your child’s daily routine. Here are some everyday ideas for adding in some fun:

Outdoor Adventures

• Swing high and low: Swinging isn’t just for fun. It provides immense proprioceptive feedback. Encourage your child to pump their legs and experiment with different swinging motions.
• Monkey around on the monkey bars: This is an awesome way to build upper body strength and coordination. Hanging from the bars also provides great pressure input to the hands and arms.
• Dig in the dirt (or sand): Let them get their hands dirty building sandcastles, digging for buried treasure, or planting a garden. Activities like these are great for building hand strength and providing deep pressure input.
• Jump on a trampoline: Trampolines are fantastic for proprioceptive input. The repetitive jumping motion provides strong sensory feedback to the muscles and joints, helping your child regulate their sensory systems.
• Go for a hike or nature walk: Encourage your child to climb over rocks, walk on uneven surfaces, and carry a backpack filled with snacks and water. These activities all involve different muscle groups and provide varying levels of pressure input.
• Play a game of tag or hide-and-seek: Running, chasing, and dodging are all excellent ways to provide proprioceptive input while having fun.
• Build an obstacle course: Use pillows, blankets, cushions, chairs, and anything else you can find to create a fun and challenging obstacle course in your backyard. Crawling, climbing, and balancing will all provide great sensory feedback for your child.

Indoor Fun

• Have a dance party: Crank up the tunes and let loose with some free-form movement. Dancing is a fun and engaging way to work on coordination, body awareness, and motor planning.
• Play with a weighted blanket: The gentle pressure of a weighted blanket can be incredibly calming and grounding, especially before bedtime. It can help to calm a busy nervous system and promote relaxation.
• Get artsy with playdoh or clay: Squeezing, rolling, and shaping strengthens those little hand muscles. The act of manipulating these materials provides deep pressure input to the hands and fingers, which can be very calming and regulating.
• Build a fort: Use blankets, pillows, and chairs to create a cozy and comforting fort. This is a great way to provide your child with a sense of security and deep pressure.
• Do some animal walks: Animal walks are not only fun but also incredibly beneficial for proprioceptive input. Encourage your child to try bear walks, crab walks, frog jumps, and snake slithers.
• Play with blocks or construction toys: Building with blocks or construction toys helps to develop fine motor skills, spatial awareness, and problem-solving abilities. It also provides opportunities for deep pressure input, especially when carrying and stacking heavier blocks.
• Give big hugs: Sometimes, all your child needs is a big, warm hug. Hugging provides deep pressure input, which can be very calming and reassuring for a sensitive child.

Additional Proprioceptive Activities for a Sensory Diet

In addition to incorporating proprioceptive play into your child’s routine, there are also several specific proprioceptive activities that occupational therapists recommend. These activities, often referred to as a “sensory diet,” can be tailored to meet your child’s individual needs. Here are a few examples:

• Wall pushes: Have your child stand facing a wall, placing their hands flat on the wall at shoulder height. Instruct them to push against the wall as if trying to move it, hold for a few seconds, and then release.
• Chair push-ups: While sitting in a chair, have your child place their hands on the armrests and push themselves up, lifting their bottom off the seat. This is a great way to build upper body strength and provide pressure input to the hands and arms.
• Carrying heavy objects: Ask your child to help you carry groceries, laundry baskets, or other heavy items around the house. This is a functional way to provide proprioceptive input and build strength. Make sure the weight is appropriate for your child’s age and ability.
• Wheelbarrow walks: Have your child walk with their hands on the ground while you hold their legs up like a wheelbarrow. This activity promotes upper body strength, coordination, and body awareness.
• Jumping jacks or star jumps: These exercises provide strong sensory feedback to the muscles and joints, helping with coordination and body awareness.
• Yoga poses: Certain yoga poses, such as downward-facing dog, child’s pose, and warrior poses, provide great proprioceptive input. Yoga is also beneficial for improving balance, coordination, and body awareness.

These are just a few ideas to get you started. Remember to observe your child’s cues and adjust the intensity and duration of the activities as needed.

How Understanding Proprioception Empowers You as a Parent

You might be thinking, “This sounds like a lot. Is it really worth the effort?” Let me tell you from personal experience as a mom of a sensitive kid, the answer is a resounding yes.

Understanding the powerful connection between proprioception in highly sensitive children helps you to see their behavior through a different lens. Those meltdowns when they’re trying to get dressed? Could be a sign of sensory processing issues related to those seams or tags. That constant need to be on the move? They’re just seeking that calming input for their sensory systems. Knowing this gives you the power to parent with more understanding, less frustration, and tons more patience.

Providing opportunities for your child to engage in activities that provide proprioceptive input can have a significant impact on their emotional regulation, body awareness, and overall well-being. When your child’s sensory system is regulated, they are better able to focus, learn, and engage in social interactions. By understanding proprioception, you are giving your child the gift of self-regulation and a greater sense of calm and confidence.

Conclusion

Navigating life with a highly sensitive child has its own unique rewards, but those rewards are amplified when parents and children have the right tools. Proprioception in highly sensitive children is one of those often overlooked yet truly essential tools when it comes to sensory issues. By understanding proprioception and incorporating proprioceptive activities into your child’s daily life, you can help them thrive in a world that can often feel overwhelming. Remember, you are your child’s best advocate, and by seeking information and support, you are empowering both yourself and your child to navigate the world with greater ease and joy.