How Stretching Supports Focus in ADHD and Autistic Children

For autistic and ADHD students, sitting still for long periods isn’t just uncomfortable, it can directly affect their focus, emotional regulation, sensory processing, and learning outcomes. That’s why introducing short, simple stretching activities between tasks can make a huge difference.

In this blog, we explore why stretching breaks are important, what they mean for neurodiverse learners, and practical ideas that parents and teachers can use at home or in the classroom.

What Are Stretching Breaks and Why Are They Important?

A stretching break is a short, intentional pause between tasks where a child engages in simple physical movements , usually stretching, breathing, or light activity. These breaks typically last 1–3 minutes and help reset the body and brain.

For autistic and ADHD students, stretching activities can provide:

1. Sensory Regulation

Many neurodivergent children struggle with sensory overload or sensory seeking behaviours. Stretching gives the body deep pressure, proprioceptive input, and calming sensory feedback.

2. Improved Focus & Attention

Movement increases oxygen flow to the brain, supporting concentration and reducing restlessness , especially helpful for ADHD learners.

3. Emotional Regulation

Stretching reduces tension and encourages mind-body awareness, helping children transition between activities with less frustration.

4. Reduced Anxiety

Controlled, predictable movement lowers anxiety levels, which is particularly important for autistic children who may struggle with transitions.

5. Better Task Engagement

Short movement breaks create a mental “reset,” helping students return to tasks with greater motivation and clarity.

Practical Stretching Ideas for Autistic and ADHD Students

These activities work well both at school and at home. They are short, sensory-friendly, and require no special equipment.

1. Desk Rainbow Stretch

How it works:

• Sit upright in front of the screen.

• Raise one arm over your head and gently lean to the opposite side as if drawing a rainbow.

• Hold for 5 seconds, switch sides.

• Repeat 3–4 times.

2. “Push the Wall” Virtual Stretch

How it works:

• Stand up and place your palms flat against an imaginary or real wall.

• Push firmly for 5–8 seconds as if trying to move it.

• Relax and repeat 3 times.

3. Screen Break Eye & Shoulder Reset

How it works:

• Roll shoulders slowly forward 5 times, then backwards 5 times.

• Look away from the screen and focus on something across the room for 10 seconds.

• Take one slow deep breath while gently lifting arms overhead.

4. Wall Stretch

• Stand facing a wall and place hands on it.

• Lean forward gently to stretch the arms and shoulders.

• Benefits: calming, grounding.

5. “Reach for the Sky” Stretch

• Raise arms slowly above the head.

• Stretch tall, then relax. Repeat 5–8 times.

• Benefits: regulates breathing, reduces tension.

6. Forward Fold

• Bend gently at the hips, letting the head and arms hang.

• Benefits: calming pressure on joints, great for sensory seekers.

7. Butterfly Stretch

• Sit with feet together and gently flap knees.

• Benefits: soothing repetitive movement for autistic learners.

8. Cat–Cow Stretch (on a chair or floor)

• Arch the back like a cat, then drop the belly like a cow.

• Benefits: rhythmic, predictable movement.

9. Chair Twists

• Sit upright, gently twist left, then right.

• Benefits: reduces stiffness during online lessons.

How Parents Can Support Stretching at Home

Create “movement moments” during homework. Set a timer every 10–15 minutes for a short stretch.

Use visual schedules

Neurodivergent children thrive on predictability, add icons showing break time, stretching time, and task time.

Join in the stretches

• Modelling the exercises boosts confidence and reduces resistance.

• Keep stretches short and simple

• Aim for 1–3 minutes — long enough for regulation, not long enough to disrupt routine.

• Follow the child’s sensory profile

• Some need deep pressure; others prefer gentle stretching. Personalise!

How Teachers Can Integrate Stretching Into Lessons

Start each lesson with a “warm-up stretch.”

• This improves readiness and reduces anxiety.

• Add a stretch break between tasks.

• Especially after high-cognitive-load activities.

Use classroom signals

For example: “When the timer rings, we stretch.”

Offer choice-based activities

Students feel safe and empowered when they can choose a movement they prefer.

Incorporate guided breathing

Pairing breathing with stretching gives an extra calming effect.

Impact: How Stretching Breaks Can Transform Learning

Stretching breaks have a powerful impact on neurodiverse students. They can:

• Increase focus and attention

• Reduce disruptive behaviours

• Support smoother transitions

• Improve emotional resilience

• Lower anxiety and tension

• Encourage self-regulation

• Boost academic performance

• Improve body awareness and coordination

These aren’t minor benefits; they create a more successful, joyful, and supportive learning experience for autistic and ADHD students.

Small Movements, Big Impact

Stretching between tasks is a simple but highly effective strategy for helping autistic and ADHD learners feel grounded, regulated, and ready to learn. At Eton Academy, we prioritise flexible, child-centred approaches like these because we know that when a student feels regulated, learning becomes not just possible, but enjoyable.