Improve Children’s Posture – 5 Easy Exercises

Written on June 17, 2020

Caregivers can help improve children’s posture by encouraging exercise! Children’s posture is influenced by injury, weakness, genetics, and daily habits. Slouching on a couch playing video games, carrying a heavy backpack, a sports injury, or bones misalignment can all impact proper posture. It is important to promote a good posture at a young age in order to prevent further injury, pain, and avoidance of activities that were once enjoyable to your child.

Here are 5 exercises to improve children’s posture:

1. Bridges

This exercise strengthens glutes and low back muscles to improve children’s posture. Make sure to complete repetitions slowly. Also, lift buttocks during inhalation and lower them during exhalation. During exhalation, you can have your child count out load from 1-5 or blow out. 

2. Reverse abdominals

This exercise strengthens the abdominal muscle group, which is also key to improve children’s posture. Make sure to complete repetitions slowly. Also, lift feet during inhalation and lower them during exhalation. During exhalation, you can have your child count out-load from 1-5 or blow out. Avoid excessive arching of the low back during the exhalation phase.

3. Superman:

Strengthens upper and low back muscle, glutes, and hamstrings. Have your child hold the position for 10-30 seconds while simultaneously counting out-load or singing a song.

4. Down Dog Yoga Pose:

Strengthens core, hip, and shoulder muscles. In addition, assist with stretching, flexibility, and relaxation. Have your child hold the position for 10-15 seconds and avoid breath-holding.

5. Animal Walks:

Bear walks, crab walks, and frog jumps are just a few examples of fun and dynamic animal walks that can be incorporated into any activity to assist with core muscle strengthening.

If you find it is difficult to improve the child’s posture after trying these exercises, therapists at BDI Playhouse are here to help your child get stronger, learn healthy habits, and avoid further complications such as pain. Please contact us for a free consultation.

Written by Keishla Gonzalez-Acosta, MSPT, DPT