Good posture is more than just aesthetics. It’s more than just about looking good while you stand or walk.
Posture is everything. It supports healthy growth, promotes mental health and prevents long-term physical issues.
Yet in today’s digital age, children are doing so many things to mess up their posture. They spend hours and hours hunched over screens or slouched over computers. This is all leading to crouched backs and rounded shoulders.
Thankfully, with a few simple strategies, you can help your child develop healthier posture habits.
With time and practice, these new habits will promote strong, upright posture from an early age.
Why Posture Matters
Poor posture in children can lead to a plethora of health and medical problems.
This can encompass anything from back pain to reduced lung capacity to fatigue and even to concentration problems.
If left unchecked, bad posture can also contribute to musculoskeletal imbalances in your child as they grow.
But the benefits of fixing posture are not just physical. Good posture affects emotional well-being too.
Children who sit and stand with good posture appear more self-assured and confident.
Spotting the Signs
Before you decide your child actually has posture problems, determine first if that is the case. Here are some warning signs that you should watch out for.
Look out for slumped shoulders, a forward-leaning head, or an exaggerated curve in the lower back.
If your child complains of back or neck discomfort, it might also be linked to poor posture.
These signs are often subtle at first, so it will be hard for you to spot them so early in childhood. Unfortunately any obvious signs of bad posture will only appear with time. Often after anything can be done about them.
You may need to get them to your family doctor or a specialist to determine for sure if they need corrective intervention.
If your child is truly suffering from the effects of bad posture, here are some tips to help them improve their condition.
Encouraging Better Posture Habits
Create an Ergonomic Environment
The first changes you can make to fix your child’s posture are to ensure that your home is conducive to good posture.
Start with your child’s room. Ensure that their chair, desk, and screen are at the correct height. There are special accessories, gadgets or whole pieces of furniture that are specifically designed for ergonomic comfort.
Other than that, in terms of posture, make sure your child sits properly. Their feet should be flat on the floor, with knees at a right angle and screens at eye level to prevent neck strain.
Then go ahead and do some adjustments to the rest of the house.
Limit Screen Time
This fully digital world has made it almost impossible to navigate the world without some kind of electronic device.
Kids as young as primary school age nowadays have smartphones. Sometimes out of necessity. This may be the reason why we have an epidemic of kids with bad posture.
While you don’t need to confiscate their devices just yet, there are some boundaries and rules that you can set up.
First of all, encourage regular breaks from phones, tablets, and gaming consoles. Especially if they are actually using devices for school.
A good guideline to follow is the ‘20-20-20 rule’. Every 20 minutes, look at something 20 feet away for 20 seconds.
Promote Physical Activity
A good way to actually get your children off their screens is to encourage a lot of movement. There is nothing like a good exercise routine to help improve posture.
Whether it’s swimming, dancing, yoga, or martial arts, physical activity helps build an important foundation for good posture.
This includes core strength and body awareness. Planning physical activity for your kids doesn’t have to be complicated either. Even simple outdoor play can counteract hours of sitting.
Stretch and Strengthen
In the same vein as encouraging physical activity, you can also teach your kids some poses and stretches that can help heal existing side effects of past bad posture.
Encourage your children to perform simple and gentle stretches for the neck, shoulders, and spine. Exercises like planks, wall angels, chin tucks or ‘superman’ stretches can also strengthen postural muscles.
Older children can perform more complex poses, including some yoga poses such as the child pose, cat-cow pose, chest-opener pose, and cobra pose. Performing these exercises is especially good after they’ve been sitting, lounging or slouching for long periods of time.
Lead by Example
Children, especially younger children, are not very good with following directions. Especially if they don’t see their parents following those same rules.
If you find that you too are guilty of bad posture every now and again, it’s time to start fixing your own posture too. Remember, practice what you preach.
Children are great imitators. Maintain good posture yourself and talk openly about why it’s important. Praise your kids when they sit or stand well.
There’s nothing that helps promote good habits than positive reinforcement, even if it’s just acknowledgement
Perfecting Your Child’s Posture
If your child continues to slouch despite your efforts, it’s worth consulting a physiotherapist or paediatric specialist, as mentioned.
This is especially so if you notice significant pain or mobility issues. Remember, early intervention can prevent future complications.
Helping your child develop good posture habits now will benefit them for a lifetime. With awareness, encouragement, and a few lifestyle adjustments, slouching doesn’t need to be part of growing up.
Here’s to helping our kids stand taller and prouder, with not a single slouched shoulder in sight.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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