Have students move so they have room to use the edge of their chair. Have each student grip the edge of chair with legs extended out in front of the chair. The student will then lower their body down toward the ground, (keep back close to the chair edge) while bending at the elbows, lower down until elbows are approximately 90 degrees, then straighten elbows while bringing the body back up to starting position. A good example to explain this activity to students would be to pretend they are scratching their backs (from bottom to top on the way down and top to bottom on the way up) against the edge of the chair, their back however should not actually touch the chair edge, but be very close.
Modification Option
Wheelchair push-ups or use a chair with arms rests and pressing arms straight. Bend knees and use legs to help support.
Have students stand with their feet shoulder width apart. Instruct them to squat down (as though they are pretending to sit down a chair), being sure to keep their stomach muscles tight and their backs straight to prevent injury. Using their arms for counter-balance, they can reach out. Tell them to slowly squat down until their knees are bent to 90 degrees, and knees do not go past their toes, hold for a count of 3 seconds and slowly stand back up. Do sets of 8-10 repetitions. You could encourage the students to also incorporate doing squats during a TV commercial, or doing a set of 10 here and there throughout the day.
Modification Option
Poor balance: perform squats by holding on to the back of a chair or counter for balance
perform with back against wall
Impaired leg strength:
decrease range of motion to 45 degrees
if you do not have enough strength to come fully to standing, do a much as you can using your legs as much as possible and arms to assist (move to a partial standing position)
When the students line up against the wall to leave the classroom or other designated place, have each student face the wall and perform 10 wall push-ups. After all push-ups are completed the class can walk in line.
Modification Option
Do push-ups from a seated position by using a desk or table.
Hold the resistance band or PVC pipe with a wide grip (more than shoulder width) in front of your body. Stand with your feet shoulder width apart. While holding the band or PVC pipe, slowly raise your arms over your head and then behind your head. Keep going until you reach a gentle stretch. Slowly bring your arms back to the front of your body. Repeat 10 times.
Modification Option
Poor balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder width apart.
Stand with your feet shoulder-width apart. Raise your arms out at your sides and up to your shoulder level. Make a gentle fist with each hand. Bend each arm at the elbow with your fists pointed up at a 90 degree angle. Keep your neck relaxed. Your upper body will look like a goal post ready for a field goal. Do 50-100 small pulses up and down with your elbows, pushing your fists straight up toward the ceiling. Keep your goal post looking nice and perfect!
Modification Options
Poor balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder-width apart.
Do one arm at a time and stabilize self by holding onto a chair or table.
1) Ask youth to pull their chairs out from their desks and sit in their chairs. Remind them to sit up straight, while holding onto the sides of their chairs. Then ask them to bring both of their legs up (keeping their ankles together and legs straight) and extend their legs as high as they are able. Hold at the top, do a small “pump” action and lower legs back to the floor. Repeat 15 times.
2) Ask the youth to stand behind their chairs, holding the back for balance. Then ask them to bring their right leg out to the side to a 45-degree angle. Hold at the top, do a small “pump” action and lower leg back to the floor. Repeat 15 times. Switch legs.
3) Repeat #2, lifting leg behind to a 45-degree angle.
Modification Option
Seated Options: Leg kicks, seated marching, moving legs apart and together (adding theraband for resistance)
Stand with your legs hip width apart. Take a deep cleansing breath and bend over at your waist. Look down at the ground and let your upper body hang. Pull your belly button in gently to protect your lower back. Let the weight of your upper body pull you down toward the floor.
Then start moving your arms in random circular patterns (doesn’t matter how your arms swing) while still looking down. Let go of the tension in your next and shoulders. Stop moving your arms after 20 to 30 seconds. Breathe in and as you breathe out, try to lower your hands toward the floor until you reach a gentle stretch. Breathe in and as you breathe out, roll back up one vertebrae at a time.
Modification Option
Poor Balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder width apart.
Establish a new daily rule every day that includes physical activity. Lunge to the water fountain, tip toe to the pencil sharpener, stretch before sitting down, or hop 5 times when getting out of your seat. Eventually the students can start making the rule.
Modification Option
If you have youth who use a wheelchair, provide them with options of a “daily rule” to bring them into the game!
For these games you will need medium to large balloons (any color). Consider latex-free balloons as some students may have allergies to latex.
Divide students into equal groups of 3 to 6 people per group. These games can be done either standing or sitting.
Have the each group form a circle. Using just one balloon, see how many times they can volley the balloon without it hitting the ground or see how long they can keep it in the air (i.e. 1 minute, 2 minutes, etc.) The team that keeps the balloon up the longest wins!
A different version of this game would be to add a second balloon to the mix and have the students try the same activity.
Modification Option
Give youth the option to do this from a seated position so individuals who use a wheelchair can join in the fun, too!
Stand with your feet shoulder-width apart. Raise your arms out at your sides and up to your shoulder level. Make a gentle fist with each hand and keep your neck relaxed. Rotate your shoulders forward, making tiny circles with arms. Do this for 2-3 minutes. Then reverse the direction and rotate your shoulders backward, making small circles with your arms. Do this for 2-3 minutes.
When doing this exercise, do not let your arms go below your shoulders. Keep your shoulder, elbow and wrist in a straight line.
Modification Options
Poor balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder-width apart.
Hold onto the back of a chair and do one arm at a time.