The 22 Best Cerebellum Exercises For Children With ADHD

Introduction 

Your cerebellum is a part of your brain that plays a key role in balance and coordination. It has also been shown to impact attention, memory and self-control – all aspects of cognitive function that are affected in children with ADHD (Attention Deficit Hyperactivity Disorder).  

Cerebellum exercises can be helpful for many people, but in this article we will focus on the benefits of cerebellum exercises for ADHD. We will give an introduction to what cerebellum exercises are, the role of the cerebellum in children with ADHD, and provide a list of the best cerebellum exercises.  

We will also share our groundbreaking auditory program Soundsory®, which comes with three different levels of equipment-free exercises to boost neurodevelopment.  The cerebellum exercises can be used in conjunction with Soundsory® or even on their own.  Keep reading to learn more about this fabulous combination. 

Key Take-Away Messages

What are cerebellum exercises for children with ADHD?

Cerebellum exercises for ADHD can help your child to improve both physical and cognitive aspects of neurodevelopment. These exercises can help with balance, memory, attention, learning ability, anxiousness and hyperactivity. Here are a few equipment-free exercises: Crazy claps Stand kicks Stand on one leg Tightrope stand Side step Hip circles

Learn more about how Soundsory® can help children with ADHD. 

What are cerebellum exercises?

Cerebellum means ‘little brain’ in Latin, named for its appearance that resembles a miniature brain within the brain. Your cerebellum is important for muscle control, movement and balance. 

Cerebellum exercises are physical exercises focused on coordination and balance that stimulate the cerebellum. Your child can actually improve their concentration and emotional control by doing these exercises. Read on to learn how this works. 

What is the role of the cerebellum in children with ADHD?

The cerebellum is one of the key brain regions affected in children with ADHD and Autism [1]. The role of the cerebellum in motor function is well-documented, but research has shown that it also plays a pivotal role in cognition and emotion. [1] Children with ADHD often struggle with attention, memory and emotional control. These factors are all influenced by the cerebellum [1].

Research shows that cerebellum exercises can have a huge positive impact on the symptoms of ADHD. [2] Cerebellum exercises have been shown to improve attention, hyperactivity, learning ability, psychosomatic problems and anxiousness. Some children with ADHD also struggle with balance, and cerebellum exercises improve this too [2].

What cerebellum exercises are good for children with ADHD?

In this guide we’ll present what we consider to be the best cerebellum exercises for ADHD. For all of our exercises we’ve included three different versions of the exercises. These include: 

• A standard version which is ideally how the exercises should be completed. 
• A modified version for children who find motor skills a bit more challenging.  
• A simplified version for children who struggle with more complex motor skills and directions. 

These all have instructions for you to guide your child through the exercises, with varying degrees of support. 

1. Crazy claps

Original: Stand on one foot and clap your hands overhead 10 times. Switch legs and repeat.

Modified: Stand on your left foot and clap your hands overhead. Bring your foot down, repeat for a minimum of 10 times. Then stand on your right foot, clap your hands overhead and bring your foot down for a minimum of 10 times. 

Simplified: If you can stand on both feet, clap your hands overhead, if you can’t stand, sit in a chair and clap hands overhead 5-10 times.

2. Stand kicks

Original: Stand on your right foot and kick your left leg out to the front, to the side and back then place it back down on the ground.  Then stand on your left foot and kick your right leg out to the front, side and back.  Repeat this alternating pattern a minimum of 6 times. 

Modified  Use a wall or chair for support if needed. Stand on your right foot, kick your left leg to the front, to the side, and to the back a minimum of 6 times.  Then turn around and kick your right leg to the front, side and to the back for a minimum of 6 times. 

Simplified: Stand next to a chair or wall for balance, slightly lift your left leg and kick to the front, then kick to the back.  Then turn and  kick your right leg to the front and back. 

3. Stand on one leg

Original: Face forward and lift your left leg while maintaining balance on the right leg.  Close your eyes and hold for 10-20 seconds.  Repeat on the opposite leg. Lift your right leg while standing on your left leg, close your eyes and hold for 10-20 seconds.

Modified:. Face forward and lift your left leg so that just your toe touches the ground, close your eyes if you can, lift toe when you can, place it down when you need to.  Try and hold for 10 seconds, then lift your right leg and repeat as you did with your left leg. 

Simplified:  Use a chair or wall for support, try to lift your left leg so that just your toe touches, close your eyes, and hold for 10 seconds.  Repeat the exact same thing with the right leg.  

4. Stand on one leg with eyes open

Original: Face forward and lift your left leg while maintaining balance on the right leg. Hold for 10-20 seconds.  Repeat on the opposite leg.  Lift your right leg while standing on your left leg, and hold for 10-20 seconds.

Modified: Keep your eyes open and lift your left leg so that just your toe touches the ground.. Hold for 10, then lift your right leg and hold for 10.  If you feel you can, try and lift your leg, always putting your toe down when you need support.

Simplified: Keep your eyes open, use a wall or chair for support. Lift your right leg up so that just your toe touches the ground and hold for 10, then left leg up and hold for 10 seconds. Again if you feel your balance is ready, try and fully lift your leg, always placing your toe down when you need support. 

5. Backwards walking

Original: Stand up and walk backwards for 10 steps consecutively.

Modified: Walk backwards by taking a step, pause, step pause.  Keep this pace and take 10 steps.

Simplified: Keep one hand on the wall or another person for balance, take a step backwards, pause, step backwards and pause. Repeat for 6-10 steps.

6. Tip toes eyes open

Original: Stand up straight with your feet together, place your hands on your hips.  Raise your heels off the ground so that you are on your toes.  Hold for 15 seconds or more.

Modified: Stand up straight with your feet together, place one hand on your hip and the other on the wall or chair for balance. Raise your heels off the ground so that you are on your toes.  Keep eyes open and hold for 10-15 seconds or more.

Simplified: Stand up straight with your feet together. Place one hand on your hip, one hand on the wall or chair and raise your heels off the ground holding for 1-3 seconds. Lower back down to the ground.  Repeat 10 times.

7. Head tilt back

Original: Stand up straight with your feet together, place your hands on your hips and raise up on your toes.  Tilt your head back as far as is comfortably possible and stand on your toes for 10-15 seconds with your eyes open. Then bend your head forward while standing on your toes, and hold for 10-15 seconds.

Modified: Stand up straight with your feet together, place one hand on your hip, the other on the wall or chair,  and raise up on your toes. Tilt your head back as far as is comfortably possible, and hold for 15 seconds. Now bend your head forward and hold for 10 seconds.

Simplified: Stand up straight with your feet together, place one hand on the wall or chair and lean your head back as far as is comfortably possible and hold for 5- 10 seconds. Then flex your head forward and hold for 5-10 seconds.

8. Head spins

Original: Stand facing forward with your hands on your hips.  Keep your eyes open and make 4-6 circular rotations of your head.  Then repeat the same thing in the other direction.

Modified: Stand on your feet with one hand on your hip and one hand on a chair or wall. Try to make 4-6 circular rotations of the head, then try 4-6 rotations in the opposite direction. 

Simplified:  Sitting down in a chair , try to make 2-3 head rotations in one direction, pause and then repeat in the opposite direction.  Or have an adult gently guide the rotations if needed.

9. Stand reach

Original: Stand up straight, slowly bend forward, lifting your right leg up and reaching out forward with both arms. Hold for 10 seconds, then pause.  Repeat lifting your left leg and reaching both arms out forward, hold for 10 seconds.

Modified: Stand up straight, slowly bend forward reaching both arms out forward, and hold for 10 seconds. 

Simplified: Sitting in a chair, bend forward and reach arms out straight in front of you.  If needed, an adult can help you into position, try and hold for 10 seconds. 

10. Stand leg stretch

Original: Stand on your right leg with your hands on your hips. Bend forward so that your body is horizontal to the floor.  Stretch your left leg horizontal to the floor (if possible)  Both legs should be as straight as possible.  Hold for 10-20 seconds.

Modified: Stand on your right leg with your hands on your hips, bend slightly forward and raise your left leg up off the floor at an angle. Hold for 10 seconds then repeat on the left leg.

Simplified: Stand on your right leg, hand on the wall or chair. Bend forward and raise your left leg up slightly, hold for 5 seconds, then repeat on the left leg. 

11. Tightrope stand

Original: Stand with your feet together, one in front of the other, like you are balancing on a tightrope. Extend your arms out for balance, then close your eyes. Hold this position for 10 seconds, then switch feet and hold for 10 seconds.

Modified: With one hand touching the wall or chair for support, stand with your feet together one in front of the other, like you are balancing on a tightrope. Use the opposite hand for balance.  Close eyes and hold this position for 10 seconds, then switch feet and hold for 10 seconds.

Simplified: With one hand touching the wall or chair, stand with your feet slightly apart, one in front of the other like you are balancing on a tightrope. Keep your eyes open. Hold this position for 5 seconds, then switch feet and hold for 5 seconds. 

12. Foot balance

Original:  Stand on your right foot and lift your left foot in the air. Hold for 20 seconds while looking straight ahead. Then repeat, standing on your left foot with your right foot in the air and hold for 20 seconds.

Modified: Stand on your right foot and lift your left foot in the air while using the wallor chair for support. Hold for 20 seconds while looking straight ahead. Repeat, standing on your left foot with your right foot in the air. Hold for 20 seconds.

Simplified:   Sit in a chair, lift your left leg up and hold for 10 seconds while looking straight ahead.  Then repeat with your right foot. 

13. Sitting jumping jacks

Original: Sitting in a chair, lift your arms up overhead while simultaneously lifting your legs open and out wider than your hips.  Then bring your arms down to the side and close your legs together. Repeat this movement without pausing between reps, 10 times.

Modified: Sitting in a chair, lift your arms up slightly, to about 90 degrees while simultaneously lifting your legs open, hip distance. Then bring your arms down to the side and close your legs together. Repeat this movement and pause between reps, 10 times. 

Simplified: Sitting in a chair, lift your arms up overhead and back down to your sides. Repeat 5 times.  

14. Side step

Original: Stand up facing forward, imagine a long line on the floor. Side step to the right 10 times across that imaginary line. Try to stay on the line as much as possible. Then repeat stepping to the right while staying on the line.

Modified: Stand up facing forward, imagine a long line on the floor, side step to the right once, pause, side step again.  Repeat this rhythm 10 times, then to the left 10 times.

Simplified: Facing a wall, keep both hands on the wall or hold an adult’s arm for support. Side step to the right pause, side step pause, repeat this rhythm for 10 steps and then repeat to the left for 10 steps. 

15. Hip circles

Original: Stand up straight with your hands on your hips. Rotate clockwise 10 times then repeat and rotate counterclockwise.

Modified: Stand up straight with your hands on your hips,  Move hips to the front pause, side pause, back pause, side pause.  Repeat this clockwise 10 times, and then repeat counterclockwise. 

Simplified: Stand up facing a wall or facing forward using a chair, place your opposite hand on your hip, slowly move your hip forward, pause, to the side, pause, to the back, pause, then to the opposite side, pause.  Repeat clockwise 5-10 times and then counterclockwise 5-10 times.

16. Walk the line

Original: Imagine a line on the floor. Place both feet on the line, one foot in front of the other. Carefully take a step forward, making sure your foot is always in contact with the other foot as you place it down on the ground. Take 10 steps. Pause, then repeat.

Modified: Imagine a line on the floor. Place both feet on the line, one foot in front of the other with a space in between your feet. Carefully take a step forward making sure you stay on the line at all times. Take 10 steps. Pause, then repeat.

Simplified: Imagine a line on the floor. Place both feet on the line, one foot in front of the other with a space between your feet. Use a wall or adult for support and carefully take a step forward, trying to stay as close to straight as possible. Take 1 step, pause, take a second step, pause. Repeat this for 5-10 steps.  

17. Walking in place

Original: Stand up straight, tape a box shape or piece of paper on the floor. Close your eyes and lift your left leg and then right leg like you are walking in place for 10-20 steps, then open your eyes and see if you’ve moved outside the box or paper.

Modified: Stand up straight, tape a box shape or piece of paper on the floor. Keep your eyes open and walk in place for 10-20 steps, then see if you’ve moved outside the box or paper. 

Simplified: Stand up straight, tape a box on the floor, use a chair or wall for support and walk in place for 10 steps. See if you’ve stayed in the box or not. 

18. High running

Original: Stand in place, move your legs and pump arms as quickly and as high as you can, like you are running fast on the spot. Do this for a count of 10 then pause.

Modified: Stand in place, pump your arms at a moderate pace like you are running gently on the spot. Do this for a count of 10, then pause.

Simplified: Sit in a chair, lift your right leg and left arm then place back down, then lift your left leg and right arm and place back down. Repeat this pattern 10 times.

19. Tree pose

Original: Stand up straight, place your right foot on the inside of the supporting leg above the knee. Your right leg should be bent and out to the side. Try to stretch your hands overhead and hold for 20 seconds. Then repeat with the opposite leg.

Modified: Stand up straight, place your right foot on the inside of the supporting leg just above the ankle, or on the calf.  Your right leg should be bent and out to the side. Try to hold this position for 20 seconds.

Simplified: Stand up straight, use a wall or chair for support, lift your right leg up and place your opposite leg just above the ankle or on the calf. Hold this position for 10 seconds, then repeat on the opposite leg. 

Conclusion

Practicing cerebellum exercises for ADHD can help your child to improve their attention, memory, emotional control, balance and anxiousness. These exercises can be done anywhere and don’t require any additional equipment. Your child’s therapy program should also include exercises to address other aspects of development they may have difficulties with, such as fine motor activities (insert link) and primitive reflex integration exercises.

These cerebellum exercises are a great complementary treatment to the Soundsory® program, a 40-day program of movement to music which includes exercises to stimulate your child’s cerebellum. Soundsory® is specifically designed to boost the neurodevelopment of children with ADHD, Autism and sensory processing disorders.

References 

1. Bruchhage, M. M. K., Bucci, M.-P., & Becker, E. B. E. (2018). Cerebellar involvement in autism and ADHD. The Cerebellum: Disorders and Treatment, 61–72. https://doi.org/10.1016/b978-0-444-64189-2.00004-4
2. Zhang, J., Wen, F., Zhang, J., Xiao, J., Zhang, W., Zhou, K., & Chen, Y. (2014). [Therapeutic effects of exercise-based treatment programme on children with attention-deficit/hyperactivity disorder]. Zhonghua Er Ke Za Zhi = Chinese Journal of Pediatrics, 52(4), 287–291. https://pubmed.ncbi.nlm.nih.gov/24915917/