Simple Activities You Can Do With a Yoga Ball at Home
A yoga ball (also called a therapy or exercise ball) is one of my favorite tools to recommend for home. It’s inexpensive, takes up minimal space, and provides amazing sensory input for kids who need movement, heavy work, or help with regulation.
Here are simple, low-prep activities you can start using today:
Belly Bounces (Calming + Organizing)
Have your child lie on their tummy over the ball while you gently hold their hips. Slowly bounce them up and down.
Why it helps:
Provides deep pressure through the shoulders and core
Supports postural strength
Can be very calming and regulating
Superhero Roll Outs
Child lies on their belly over the ball with hands on the floor. Slowly roll the ball forward so they “walk” out on their hands like a superhero flying.
Targets:
Core strength
Shoulder stability
Motor planning
Body awareness
Make it fun by having them rescue stuffed animals!
Seated Balance Challenge
Have your child sit on the ball with feet flat on the floor.
Try:
Lifting one foot
Passing a ball from hand to hand
Catching and tossing a bean bag
Turning side to side to grab objects
Why it’s great:
Builds core strength and balance while keeping the body engaged.
Ball Roll “Sandwich”
Place your child on their tummy on the floor. Slowly roll the ball over their back (firm but gentle pressure).
This provides:
Deep pressure (proprioceptive input)
Body awareness
Calming sensory input
Always watch your child’s cues and keep communication open.
Wall Squish
Place the yoga ball between your child’s back and the wall. Have them bend their knees into a squat and hold for 5–10 seconds.
Targets:
Leg strength
Core engagement
Heavy work input
Turn it into a challenge: “How long can you hold it?”
Tummy Time for Big Kids
Have your child lie over the ball on their belly and complete a puzzle or draw on paper placed on a low surface.
Why this works:
Strengthens core and shoulders
Improves attention
Encourages midline crossing
Ball Pushes
Have your child push the ball across the room on hands and knees, or push it against you in a “don’t let me win” game.
This gives:
Heavy work
Regulation support
Fun connection time
Crash & Reset
Create a safe “crash zone” with pillows. Child sits on the ball and gently tips into the pillow pile (with supervision).
Great for:
Sensory seekers
Kids who need big movement
Building confidence
When to Use the Yoga Ball
Before homework
After school to decompress
Before bedtime (use slow, rhythmic movements)
During transitions
Anytime your child seems dysregulated
Safety Tips
Always supervise.
Make sure the ball is properly inflated.
Keep movements controlled.
Watch for signs of dizziness or discomfort.
At Creating Connections OT, we’re here to help your child thrive—emotionally, physically, and socially. If this post resonated with you and you're wondering what the next step looks like, our New Client Page has everything you need. From what to expect in your first session to how we support your child’s unique goals, it’s all just a click away.