Wobbles, Wiggles, and Wins: Helping Kids Strengthen Their Balance
Balance is a crucial skill for children, influencing everything from their ability to walk and run to their success in sports and confidence in physical activities.
Beyond movement, balance also plays a role in focus, posture, and even emotional regulation.
Some children naturally develop strong balance skills, while others struggle with coordination and stability. Understanding how balance works, why it’s important, and how to support balance development can help children improve their motor skills, attention and focus, emotional regulation, and build their confidence.
This article will explore the sensory systems involved in balance, why balance is important for kids, and engaging, play-based activities to strengthen balance at home, in school, or during therapy sessions.
Disclaimer: This post contains affiliate links.
How Balance Works: Sensory Systems Involved
It’s incredible to think about how many sensory systems must work together in perfect harmony for something as simple as walking across a room.
Imagine stepping onto a wobbly log at the playground—you instinctively adjust your posture, tighten your muscles, shift your weight, and scan your surroundings for stability cues.
Balance is more than just staying upright—it’s a complex process that involves multiple sensory systems working together.
These sensory systems help children control their movements, maintain stability, and respond to their environment.
Vestibular System (Inner Ear Balance Center)
The vestibular system is the body’s balance control center. Located in the inner ear, it detects movement, changes in position, and gravity. The vestibular system helps kids understand where their body is in space and adjust their posture accordingly.
Children with vestibular differences may experience unique movement patterns, adjusting their coordination in ways that feel best for their bodies.
Some may prefer more stability and avoid certain types of movement, while others actively seek spinning and swinging to support their sensory regulation.
Proprioceptive System (Body Awareness)
Proprioception is the body’s ability to sense position without relying on vision. It uses feedback from muscles and joints to help control movement.
For example, when a child walks up stairs without watching their feet, proprioception helps them judge step height and adjust their movements accordingly.
If a child struggles with proprioception, they may appear clumsy, frequently bump into objects, or have difficulty balancing on one foot.
Visual System (Sight and Spatial Awareness)
Vision plays a critical role in balance by providing external cues about the environment.
The brain processes visual input to assess distances, judge surfaces, and determine how the body should move.
Children with visual processing differences may navigate balance in unique ways, relying more on other senses to move confidently. Uneven surfaces or low-light conditions may present additional challenges as they adapt their movement strategies to maintain stability.
Tactile System (Touch and Pressure Feedback)
The tactile system (sense of touch) helps children interpret sensory input from their feet and hands. This feedback allows them to adjust their balance based on different surface textures and stability.
For example, walking on grass requires different muscle adjustments than walking on a tile floor. Children with tactile sensitivity may prefer to walk barefoot or avoid certain textures, which may impact their balance development.
So, just to maintain your balance, your vestibular system detects the movement and helps keep you upright, your proprioceptive system sends signals from your muscles to adjust your position, your visual system assesses depth and distance, and your tactile system interprets the texture and pressure beneath your feet.
If any of these systems process information differently, balance and movement become more complex. This is why sensory integration is so intricate—every system must communicate efficiently to create smooth, controlled motion.
When kids experience differences in any of these areas, their bodies naturally adapt, sometimes in ways that look different from typical movement patterns but are just as valid in helping them navigate the world.
Why Balance and Coordination Matter for Kids
Balance supports a wide range of motor, cognitive, and emotional skills.
Developing strong balance and coordination benefits children in multiple ways:
Gross Motor Skills
Balance is a key foundation for activities like running, jumping, climbing, and playing sports.
When balance is challenging, playground activities and physical games can feel frustrating or overwhelming, sometimes leading kids to avoid them altogether.
Fine Motor Skills
Postural stability directly impacts fine motor control. When a child struggles with balance, sitting upright at a desk can be difficult, making tasks like handwriting, drawing, and using scissors more challenging. A stable core supports better hand control and precision.
Focus and Attention
A well-integrated sensory system helps kids regulate their bodies and maintain focus. Children who fidget frequently, have difficulty sitting still, or struggle with transitions may benefit from movement-based activities that strengthen balance and coordination.
Emotional Regulation
Balance and movement play a big role in self-regulation. Many kids naturally seek out activities like rocking, spinning, or jumping as a way to organize their bodies and emotions.
Providing intentional opportunities for movement can help support emotional stability and self-regulation.
Confidence and Independence
When kids develop strong balance and coordination, they move with greater confidence and security. This sense of control over their body fosters independence, allowing them to engage more freely in activities without fear of falling or struggling to keep up with their peers.
Essential Skills for Balance and Coordination
Balance and coordination are built upon several foundational skills that help children control their movements, react to their environment, and engage in daily activities with confidence.
These skills develop gradually through movement experiences, play, and sensory processing.
When any of these areas are underdeveloped or process input differently, kids may struggle with balance, but they can strengthen and refine these abilities over time with the right support.
Body Awareness (Proprioception)
Proprioception allows kids to understand where their body is in space without relying on vision. This is what helps them walk without looking at their feet, smoothly navigate stairs, and move through a room without bumping into objects.
Kids who struggle with proprioception may seem clumsy, bump into things, misjudge distances, or have difficulty balancing on one foot.
Bilateral Coordination
Bilateral Coordination is the ability to use both sides of your body in a coordinated fashion. Many daily activities and gross motor tasks require the ability to use both sides of the body together in a coordinated way.
Activities like using scissors, tying shoes, pedaling a bike, climbing a ladder, or holding a bat with two hands rely on this skill.
Kids with bilateral coordination challenges may find it difficult to move their arms and legs together in an organized, rhythmic way.
Crossing the Midline
Being able to reach across the body strengthens coordination and supports skills like writing, getting dressed, and catching or throwing a ball to the opposite side.
When kids avoid crossing their midline, you may notice they may switch hands when drawing or struggle with activities that require twisting or reaching.
Postural Control
Strong postural control allows kids to sit upright in a chair, maintain stability while moving, and hold their bodies steady during fine motor activities.
Without good postural control, kids may frequently shift in their seats, lean on their desks for support, or quickly become fatigued when maintaining an upright position.
Hand-Eye Coordination
Visual input guides hand movement, helping kids catch, throw, use utensils, and participate in sports.
If hand-eye coordination is underdeveloped, tasks like hitting a ball with a bat or even handwriting may feel frustrating and require extra effort.
Muscle Strength and Endurance
Core and leg strength are essential for maintaining balance while standing, walking, running, and jumping. Endurance allows kids to engage in physical activities without tiring quickly.
When muscle strength is low, balance-related tasks require more effort, making movement feel exhausting or frustrating for kids.
Sensory Processing and Self-Regulation
The ability to interpret and respond to sensory input plays a significant role in balance, coordination, and emotional regulation.
Kids need to process movement, touch, and visual input efficiently to adjust their posture when they stumble, dodge a ball in motion, or simply feel secure while moving through different environments.
When one or more of these foundational skills is developing differently, kids may move in ways that look less typical. Our bodies adapt and find strategies that feel safe and most effective for us based on our skills and abilities.
With play-based activities and movement opportunities, kids can strengthen these skills in a way that aligns with their individual sensory and motor needs.
Building Balance and Coordination Through Play
Improving balance shouldn’t feel like work!
When kids engage in movement-based play, they are naturally strengthening their balance, coordination, and motor planning skills.
Whether it’s climbing at the playground, playing balance games, practicing yoga, or trying animal walks, these activities help kids develop body awareness, core strength, bilateral coordination, and more.
When you choose activities that are fun and engaging, kids are more likely to participate, build their skills, and enjoy the process of moving their bodies in new and exciting ways!
These balance-boosting activities can be incorporated into free play, structured exercise, or therapy sessions and can be gradually made more challenging as kids gain confidence and strength.
1. Playing on the Playground
Playgrounds naturally provide opportunities for kids to practice balance, coordination, and motor planning.
Climbing ladders, crossing monkey bars, swinging, and navigating uneven surfaces all engage the vestibular and proprioceptive systems.
Try This:
- Encourage kids to climb structures, go down slides, or walk across balance beams.
- Let them explore swings, seesaws, and climbing walls to activate their balance responses.
- Set up challenges like “Can you cross the wobbly bridge without holding on?”
2. Balancing on One Foot
Standing on one foot builds core strength and postural stability, which are essential for maintaining balance.
Try This:
- Challenge kids to stand on one foot for 10+ seconds, then switch sides.
- Turn it into a game: Play Simon Says, or challenge kids, “Can you stand like a flamingo while counting to 20?“
- Add variety by having them close their eyes or stand on a cushion for an extra challenge.
3. Walking on a Line or Balance Beam
Heel-to-toe walking improves coordination, spatial awareness, and stability.
Try This:
- Use chalk or tape to create a balance path indoors or outdoors.
- Have kids walk forward and backward on a wooden plank or foam balance beam.
- Add obstacles for step-over challenges to increase difficulty.
4. Yoga for Balance and Strength
Yoga is an excellent way for kids to improve balance, flexibility, and core stability while promoting body awareness and self-regulation.
Want specific poses to help with balance and sensory regulation? Check out our Best Yoga Poses for Sensory Seekers article, or download our printable Yoga Flash Cards for easy, kid-friendly visuals to guide practice!
5. Swinging and Spinning Activities
Swinging and spinning stimulate the vestibular system, helping kids develop better balance and spatial awareness.
Try This:
- Let kids swing in different directions and at varying speeds.
- Use a sit-and-spin toy or swivel chair to engage their vestibular system.
- Try spinning games, like twirling in place and stopping on command.
6. Jumping and Hopping Games
Jumping builds lower-body strength, coordination, and reaction time, all of which are key for balance development.
Try This:
- Play hopscotch to encourage controlled jumping.
- Have kids do one-legged hops from spot to spot.
- Use a trampoline for bouncing and controlled movement practice.
7. Using Balance Boards and Stepping Stones
Balance boards and stepping stones add an element of dynamic balance, challenging kids to control their movements while shifting weight.
Try This:
- Have kids stand on a wobbleboard while reaching for objects.
- Create a “river crossing” challenge with stepping stones.
- Use an inflatable balance cushion while seated to improve postural control.
8. Animal HIIT Workout for Core Strength and Coordination
Animal walks combine playfulness, gross motor coordination, and core strengthening, making them a fun way to develop balance.
Try This:
- Bear Walk – Walk on hands and feet with knees off the ground.
- Crab Walk – Move sideways using hands and feet, with your belly facing up.
- Frog Jumps – Squat and leap forward like a frog.
- Cheetah Sprint – Short bursts of fast running followed by balance holds.
Follow along with this 7-minute animal-themed HIIT workout below, and download the free printable here.
9. Balance Challenges in Everyday Routines
Simple daily activities can reinforce balance and coordination without structured exercises.
Try This:
- Have kids stand on one foot while brushing their teeth.
- Encourage walking barefoot on different surfaces (grass, sand, carpet) to strengthen foot muscles.
- Challenge them to carry a tray or cup while walking a balance path to improve coordination.
10. Movement-Based Games
Games that require quick body adjustments and movement control help improve balance in a playful way.
Best Balance Games:
- Simon Says – Incorporate balance-related commands like “Stand on one foot” or “Hop forward three times.”
- Twister – Encourages weight shifting, midline crossing, and coordination.
- Musical Statues/Freeze Dance – Helps with starting, stopping, and maintaining control of movement.
- Obstacle Courses – Create a fun challenge with crawling, jumping, climbing, and balancing. This builds postural control, proprioception, and bilateral coordination.
When to Seek Additional Support
While all children develop balance skills at their own pace, some may need extra support.
Consider consulting an occupational therapist (OT) or physical therapist if your child:
- Frequently falls or trips.
- Avoids movement-based play.
- Struggles with coordination and motor planning.
- Has difficulty sitting upright or maintaining posture.
A therapist can provide targeted interventions and personalized balance activities to help strengthen these skills.
Watching a child teeter on a curb, arms outstretched, adjusting, and wobbling is a perfect reminder that balance isn’t about standing still—it’s about adapting and moving forward.
If your child struggles with coordination, these moments might feel frustrating, but when you practice through playful and engaging movement, challenges become opportunities.
Climbing, jumping, swinging, and even silly animal walks help kids build not just balance but confidence in their bodies.
Every wobble is part of the process. So, encourage them—let them adjust, let them try again, and most importantly, let them keep moving.
