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Morning, afternoon, evening, night owl – whatever your ball game is, all of us ADHDers need a little peace of mind, don't we? We sure do – and stretching is one of the simplest ways to attain it. But wait. You're probably thinking, "I'm a mom with ADHD. I barely remember to drink my morning coffee, let alone do any exercises." Fret not, dear mistaken sister! Remember, we're in the same boat. Welcome aboard the SS Peace of Mind. Believe me; this trip is worth your while.
Why stretching? Great question! Regular exercise definitely helps with our unique little quirks, no kidding. But sometimes, we want a feather-soft, gentle start to the day. Something that doesn't scream "hit the gym!" at 6 in the morning, right? Enter stretching. Not only does it work wonders in releasing any muscle tension (trust me, we need this), but it’s also a grounding exercise that significantly benefits us ADHDers.
You would think that being a mom is the most challenging job in the world. Well, it is. Add ADHD to the mix, and you're talking top-tier life expertise right there. So let's dive in, learn about the significance of morning exercises for your ADHD, and explore some of the best morning stretches sourced from health experts (1 , 2).
The Significance of Morning Exercises for Women with ADHD
Pour a pot of hot joy, sister. We're about to spill the tea on why morning exercises are so crucial for us moms with ADHD. Morning exercises, especially stretching, could be our personal Zen masters. Here's why: exercises done in the morning can help set the emotional tone of the day. They are fantastic mood-boosters, genuinely better than any double-shot cappuccino.
Consistency is the key here. A regular routine (hard to maintain, I know) of morning stretches can significantly enhance mood and concentration, two things we ADHDers often struggle with.
One might say, "A sound mind in a sound body." No kidding, right? Morning stretches can help us embody that. They provide a gentle yet effective form of physical activity that is beneficial for improved emotional health, mental clarity, and overall wellbeing.
The Importance of Morning Stretches
Let's sneak a peek at why morning stretches are worth setting your alarm clock just a wee bit earlier. To begin with, morning stretches wake up your muscles, and more importantly, they wake up your brain. This is similar to slowly pulling back the curtains on a bright morning, allowing your brain the time to wake up, stretch, and prepare for the day ahead.
And specifically, for us fabulous ladies with ADHD, these stretches can be the secret weapon to improving our mood, reducing stress and anxiety , enhancing memory and focus , and generally feeling just that bit more superhuman. Research from Kaleidoscope Society even suggests that ADHD can be effectively managed with regular exercise.
Let's Get Stretchy: Best Morning Stretches
Stretching routines like a yoga session might seem like a luxury. Trust me, sister, you deserve these few moments of stillness in your busy world. Nothing fancy. Just a few simple stretches can transform the start of your day.
Child's Pose : The first of our champions, the Child’s pose, is as simple as simplicity gets. This pose helps you sneak in a few moments of tranquility and reduces anxiety. As a bonus, it stretches the hips, thighs, and ankles. What's not to love?
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Cat-Cow Pose : Next up, we have the Cat-Cow pose. I swear it's not as complicated as its name. It's a brilliant yoga pose that improves spinal flexibility (sweet relief to any back pains) and promotes deep breathing. Sigh of relief? Yes, please!
Downward-Facing Dog : Last but by no means least, the Downward-Facing Dog. This pose practically screams “Hello, new day!” as it stretches and strengthens your entire body. Perk? Improved posture and increased blood flow to the brain, which enhances focus and concentration.
Keeping a Stretch Routine
Let me share a few tips that can make your morning stretch routine more ADHD-friendly, just like planning the perfect playdate:
- Start Small. Don’t worry about running a marathon just yet. Let’s begin with a manageable exercise routine, think a 20-minute walk around the block or a short stretch routine. Trust me, small celebratory wins are big motivation boosters!
- Make Yourself a Priority. This is vital, my friend! We're champions at prioritizing others, but remember to also tune in to the melody of self-care.
- Find an Activity That is Fun for You. The best part of exercise? It's much more fun when you enjoy it. Pick activities that make you bubble with positivity and energy, add colors to your exercise regime.
- Mix It Up. Embrace your curiosity, explore and welcome new experiences. No, this doesn’t mean signing up for a trapeze class (unless you'd love that, then you go girl). Perhaps, try sampling a variety of fitness classes with apps like ClassPass or try out free workout videos on YouTube.
- Ditch Your Inner Critic. Being your own Queen, remember to be kind to yourself. Life isn't about perfection. Trust me, consistency is key, and every bit of exercise counts!
- Make It an Adventure. Strolling through the park or stretching your legs on a beautiful beach can be fun! Exercise doesn’t have to be a chore. So pick a spot, go for it and enjoy the beauty around you as you work out.
- Listen to Your Body. And finally, remember that sometimes rest can be the best exercise. Be considerate of your body's needs, embrace those PJ Saturdays if it calls for one.
Importance of Personalized Guidance
Now, before you go playing super yoga mom (I know, we all have a little superhero in us), it's essential to remember that each body is different. It is highly recommended to consult with a healthcare professional or a certified yoga instructor for personalized guidance.
Incorrect exercises can lead to unnecessary aches and pains – and we don’t want that. So, it’s better to take some time to figure out what works best for you, keeping in mind your individual needs and abilities.
It's A Wrap!
Remember ladies, we're all on different paths in the same journey called motherhood. These stretches could possibly include a dash of peace in your days. So, why not give them a try as a part of your morning routine?
Rise. Stretch. Shine. It's worth a shot! After all, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Here are the references for any of you looking for additional bedtime reading –
- Morning Stretches: 7 Simple Moves to Start Your Day - Healthline
- 10 Morning Stretches to Ease into the Day (Without Leaving Your Bed) - Greatist
As always, thank you for stopping by. Until next time, keep rocking that mom-game!
© yoga pose illustrations by Jaboor Magics