A Simple Exercise Routine for Caregivers of Children with Special Needs
- Staci Benoit-Grice
- Jan 14
- 2 min read
Caregivers of children with special needs often carry physical tension from lifting, redirecting, supporting, and staying constantly alert. This short routine is designed to help you reconnect with your body, release stress, and build strength. A gym, equipment, or large blocks of time are not needed with these routines.
These movements can be done in 3–10 minutes, during therapy sessions, while waiting in the car, or after your child goes to bed.
1. The Caregiver Reset Stretch (1 minute)
Perfect for releasing tension from shoulders and upper back, which are common caregiver stress zones.
Sit or stand tall
Roll your shoulders up, back, and down (10 times)
Gently tilt your head side to side
Take one slow, deep breath in and out
Why it helps: Reduces stiffness from carrying bags, bending over, and long appointments.
2. Supported Wall Sit (30–45 seconds)
A quick strength‑builder that supports stability and stamina.
Stand with your back against a wall
Slide down until your knees are slightly bent
Hold while breathing slowly
Why it helps: Strengthens legs and core, which is helpful for caregivers who lift or assist their special needs child.
3. Wrist & Hand Release (30 seconds)
Special needs caregivers often use their hands for tasks such as fastening buckles, opening containers, and guiding hands.
Extend one arm forward
Gently pull fingers back with the opposite hand
Switch sides
Rotate wrists in slow circle
Why it helps: Reduces strain from repetitive tasks and fine‑motor caregiving demands.
4. The 2‑Minute Reset Walk
If you can step outside or walk a hallway:
Walk at a comfortable pace
Focus on your breath
Let your arms swing naturally
Why it helps: Boosts mood, circulation, and energy.
5. Core Hug (30 seconds)
A grounding exercise that supports posture and emotional regulation.
Sit or stand
Wrap your arms around yourself in a gentle hug
Engage your core slightly
Breathe deeply
Why it helps: Supports your back and offers a moment of emotional grounding.
6. Seated Twist (30 seconds each side)
Great for caregivers who spend long hours sitting in waiting rooms or at appointments.
Sit tall in a chair
Twist gently to one side, holding the back of the chair
Switch sides
Why it helps: Releases lower‑back tension and improves mobility.
A New Year of Movement That Fits Your Life
A New Year of movement doesn’t have to mean long workouts or complicated routines. It can simply be about choosing small, consistent moments that honor your body and your reality as a caregiver of a child with special needs. Even one minute of stretching, one deep breath, or one short walk can help you feel more grounded and supported.
To make these movements easy to try anytime, we’ve included a free printable worksheet you can download and use at your own pace.
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