For individuals on the autism spectrum, physical exercise can provide important benefits like improved motor skills, increased muscle tone, better posture, and reduced anxiety. Push-ups are one of the most effective bodyweight exercises for building upper body and core strength. By using a progressive approach, people with autism can gradually improve their push-up technique and reap the muscle-building benefits of this classic exercise.

The Benefits of Push-Ups for People with Autism
– Builds strength in the chest, shoulders, triceps, and core
– Improves joint stability in the shoulders and elbows
– Helps correct rounded shoulder posture common in autism
– Increases overall muscle tone
– Relieves stress and anxiety
– Requires no equipment and can be done anywhere

Push-Up Progressions
If regular push-ups on the floor are too challenging, start with these easier variations and work up to more difficult versions as you build strength:
1. Wall Push-Ups: With hands on a wall, lean in and push your body away. Keep body straight.
2. Incline Push-Ups: Place hands on a raised surface like a desk or step. The higher the surface, the easier.
3. Kneeling Push-Ups: Perform push-ups with knees on ground, while keeping hips and shoulders aligned.
4. Regular Push-Ups: The classic version done on toes with legs extended. Go as low as you can with control.
5. Decline Push-Ups: Elevate your feet on a step or bench to increase the challenge and emphasis on the upper chest.
6. Clapping Push-Ups: Push yourself up with enough power to clap your hands together before landing back in the starting position.

Tips for Good Form
– Keep your body in a straight line from head to heels (or knees if modified)
– Lower your chest down slowly with control, don’t let your back sag
– Extend arms fully at the top without locking elbows
– Breathe steadily, exhaling as you push up

Start with 1-2 sets of 5-10 reps of a variation you can handle with good form. Gradually increase repetitions and progress to the next difficulty level when ready. Aim to do push-ups 2-3 times per week as part of a balanced exercise routine.

With consistent practice, people with autism can use progressive push-ups to develop functional strength, improve muscle tone and definition, reduce stress, and promote overall physical fitness. The sense of accomplishment from mastering this fundamental exercise can also boost self-confidence. Always consult a doctor before beginning a new exercise regimen.