From Floor to Freedom: Tommy's home workouts & mobility training
Welcome to our journey of creative, adaptive movement!
Tommy’s motor coordination journey has been challenging. He was born with Down syndrome, which already brings motor coordination challenges, but the real challenges in this area took a dramatic turn in 2011 when a regression caused him to lose key motor skills, including speech, fine motor, and gross motor coordination. This regression led to dyspraxia, mainly affecting the right side of his brain, and even caused some muscle dystrophy.
In this article, I share my personal experience of how technology, creativity, and an eco-friendly lifestyle are helping me support Tommy’s progress. This educational piece is designed to inspire families to create home-based exercise programs with guidance from their physicians, physical therapists (PT), and occupational therapists (OT), emphasizing the science behind gradually moving from lying down to standing exercises. Remember, this is for educational purposes only.
The Science Behind Gradual Progression
Research supports a step-by-step approach for individuals with balance or mobility challenges. Beginning with exercises performed while lying down provides a secure base, minimizing the risk of falls. As strength and mobility improve, Tommy has progressed to a seated position on the floor—a critical step that not only builds physical strength but also creates new sensory input in the cerebellum. This input is essential as it helps the brain form new motor maps for movement. Our next goal is to advance to kneeling exercises, further challenging his balance and coordination while reinforcing midline crossing—a key element for improving overall movement control. And here is the science backing this up:
Progressive balance training starting in a lying-down position can improve stability and mobility. A Journal of Physical Therapy Science study on elderly patients with knee osteoarthritis found that an 8-week program, progressing from non-weight-bearing exercises (lying down) to weight-bearing on stable and then unstable surfaces, significantly enhanced balance and functionality. Similarly, research in the International Journal of Environmental Research and Public Health examined a 20-week program for sedentary workers with low-back pain. Beginning with lying-down stabilization exercises, it gradually incorporated static and dynamic movements, leading to notable improvements in core stability and mobility. These findings support a step-by-step approach to balance and strength training, reinforcing the benefits of starting from a lying-down position and gradually increasing difficulty.
The Randomized Controlled Trial: Effect of strength and balance training in children with Down's syndrome found that progressive resistance and balance training significantly improved strength and balance in children with Down syndrome, highlighting the benefits of structured exercise programs.
·Additionally, research by Diedrichsen et al. (2010) highlights the cerebellum's key role in motor control, focusing on how it adapts and refines movements through new experiences. The cerebellum integrates sensory inputs, predicts outcomes, and optimizes feedback control to fine-tune movements. Additional research by Diedrichsen further explored the cerebellum's role in anticipating self-produced actions during bimanual movements, emphasizing its importance in coordinating complex motions. These studies collectively underscore the cerebellum's pivotal role in motor learning and control, highlighting its capacity to adapt and refine motor actions through continuous interaction with sensory feedback and environmental changes.
Our Adaptive Home Movement Program
Our home movement program emphasizes midline crossing and is designed especially for our son, and I want to share it with those seeking for parents looking for inspiration to create adaptive exercise options for their son and daughter on a budget at home. Here’s how we do it:
1. Starting with the Basics
Lying Down to Seated Progression: We began with gentle exercises on the floor. Tommy has successfully moved from lying down to sitting on the floor, which is an important milestone in building core strength and midline awareness. You can download Tommy’s routines here.
Future Goals: As Tommy’s strength and mobility continue to improve, we plan to introduce kneeling exercises. This progression not only supports physical strength but also encourages the cerebellum to develop new motor maps, enhancing overall movement control.
2. Leveraging Technology with ChatGPT
You know how crazy life gets with therapy appointments and everything else on our plate! I've started using ChatGPT as my little adaptive fitness helper! It's been a game-changer for creating Tommy's personalized workout routine and tracking his progress.
Between work and family commitments, I needed a way to keep supporting his movement development without losing my mind. ChatGPT helps me come up with step-by-step exercises and creative ideas specifically for Tommy's needs. It's like having a special needs fitness buddy available whenever I have a free moment!
I didn't just jump in blind, though. I took some basic online courses first, read some books, and I've been following amazing mobility coaches like Connor Harris, Mike Deibler, Madison, and Mai-Linh Dovan. So, this gave me the basics to put the program together using ChatGPT. And Tommy is making progress!
3. Eco-Friendly and Budget-Conscious Equipment
We keep our home gym sustainable and affordable:
Second-Hand Equipment: We source light weights, resistance bands, and portable mats from local markets and online marketplaces. These tools support Tommy’s exercises without adding extra cost to the family budget.
Valuable Guidance: Francis, Tommy’s younger brother, has learned a lot from his fitness training, and he has provided fantastic tips on how to assist Tommy during our sessions, ensuring each movement is executed safely and effectively. For example, He recommended supporting Tommy’s wrists to stabilize the arms and protect the joints.
4. Collaboration with Professionals
We always work closely with Tommy’s physical therapist and occupational therapist. By sharing our program with them, we ensure every exercise is safe, effective, and tailored to their evolving needs. Their expertise confirms Tommy’s progress and helps us fine-tune the routine.
Why I’m Sharing This Experience
There is an increased demand for adaptive physical fitness and home-based exercise programs for people with disabilities; however, there aren’t enough trainers specialized in this area. The added cost of hiring professional trainers can strain an already tight family budget for families with a child who has complex disabilities. I’m sharing Tommy’s exercise routine to inspire other parents and caregivers to keep moving with their son or daughter, regardless of their disability. I hope that by sharing our journey, more families will feel empowered to create their own home-based adaptive fitness routines that support both physical progress and overall well-being.
A Conversation on Adaptive Movement
Tommy genuinely enjoys his workout routine, and it’s amazing to witness his progress. From lying down to confidently sitting on the floor, each step marks a significant improvement in his strength and mobility. This gradual progression also stimulates the cerebellum, encouraging the formation of new neural pathways for movement. Every session is a celebration of progress—backed by scientific research and supported by our dedicated OT and PT.
This journey isn’t just about exercise—it’s about embracing technology, sustainable practices, and the power of personalized care. Whether you’re a parent, caregiver, or fitness enthusiast, every step forward is a victory. By integrating adaptive fitness strategies, eco-friendly practices, and professional guidance, you can create a movement program that not only transforms bodies but also enriches lives.
Start your own movement journey today. Consult with your healthcare professionals, get creative with your routines, and take small, consistent steps toward empowering your loved one with the gift of movement. Together, we can create a world where every child, regardless of their abilities, has the chance to thrive.
Before beginning, consult a physician, physical therapist, or occupational therapist. I share our story to inspire and empower families. Tommy's progress, confirmed by his therapists, shows how technology and creativity can support adaptive fitness journeys.
