ADHD exercise, relaxation

A child with ADHD often finds it hard to settle down. Their body moves constantly, their mind jumps from one idea to another. Relaxation can help them discover what it feels like to be calm. There is no need to stay still for an hour: a few minutes is enough, with suitable exercises. Here are some simple and playful ideas.

Learning calm

For many children with ADHD, calm is an unfamiliar state. They are often on the move, tense. Relaxation allows them to discover new sensations: a relaxed body, slow breathing, a quieter mind. These moments help them rest. They also help them to better manage their emotions.

Relaxation for a child with ADHD needs to be adapted. We do not ask them to stay still for long. We start with two or three minutes. We use images and games. The sessions then gradually lengthen. Breathing, the basis of relaxation, is covered on the breathing page.

The robot and the spaghetti

A very popular exercise involves alternating tension and release. The child becomes a robot: they stiffen all their muscles, arms, legs, face. They hold it for a few seconds. Then they become a cooked spaghetti: they let everything go, becoming completely floppy. They feel the difference.

This can be done part by part: squeeze the fists tightly, then release. Raise the shoulders up to the ears, then let them drop. Scrunch up the face, then relax it. They discover what a tense muscle feels like. They learn to release it. They will be able to do this on their own when they feel tense.

The imaginary journey

The imaginary journey involves guiding the child through a calm story, with their eyes closed. You are lying on a beach. You feel the warm sun on your skin. You hear the waves. We speak softly, slowly. We describe pleasant sensations.

The journey can be adapted to the child’s tastes: a forest, a cloud, space, a castle. You can also ask them to choose where they want to go. They take part. They immerse themselves. They relax. Recordings of imaginary journeys for children also exist.

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Massage

Simple massages are often much appreciated and are very soothing. Gently massage the child’s back, hands and feet. A ball can be used to roll over their back. You can draw shapes on their back with a finger, and they guess. All their attention goes to the touch. They calm down.

You can also teach them to massage their own hands, arms and face. They discover their body. They learn to relax on their own. They will be able to do it at school, discreetly. This moment also strengthens the bond with the parent.

A quiet corner to catch your breath

A quiet corner at home, with cushions, a blanket, a few books and soft lighting, allows the child to withdraw when they need to settle. They can go there when they feel agitation or anger rising. They are never sent there as a punishment. It is a refuge. They find their calm again there.

You can put a few soothing objects there: a soft toy, a stress ball, an hourglass, a sensory bottle. The child chooses what helps them. They learn to self-regulate. They become more independent in dealing with their emotions. Soothing objects are presented on the ADHD and stress-relief objects page.

A regular routine

Relaxation is more effective when practised regularly. It can become a daily routine, for example before bedtime, or when coming home from school. A few minutes is enough. The child gets used to it. They look forward to this moment.

Relaxation can also be practised as a family. Brothers, sisters and parents lie down together. Everyone relaxes. The house regains a little calm. This routine can also make it easier to fall asleep, as shown on the page on exercises before bedtime.

With a professional

Physiotherapists specialising in psychomotricity often offer relaxation sessions suited to children with ADHD. They know a variety of techniques. They adapt them to the child’s age and needs. They teach the child to use them on their own. Some sophrology practitioners also offer sessions for children.

To find a psychomotor therapist near you, the ProfessionnelsDys directory allows you to search by town. Each one presents their method on their profile. You can choose the one who works on relaxation. Meditation, a related approach, is covered on the meditation and ADHD page.