Tag: slouching

Improve Children’s Posture – 5 Easy Exercises

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

Posture Intervention

Posture Intervention

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Why does posture matter?

Sit up straight! Posture is much more complicated than just sitting up straight. In order to function our best, we need the best possible posture to support that function. Posture is how the body is aligned in everything we do. Good posture is essential for sitting, standing, moving, and even sleeping. Poor posture causes poor movement patterns which leads to short and long term functional deficits. 

What are posture red flags?

Assess posture in static and dynamic positions. Take note of your child’s posture when they are sitting/standing and playing. Look for these red flags. 

  • Slouching
  • Leaning 
  • Asymmetry 
  • Flat or excessive curvature of back
  • Protruding abdomen
  • Forward head
  • Rounded shoulders
  • Head tilt
  • Shoulder elevation  or more forward on one side
  • Inability to stand or sit still 

Who is at risk for postural deficits?

Everyone but especially children! Posture is a life long journey, always needing improvement and is essential for good health. Certainly more screen time is not helping our postural alignment and it’s often unavoidable. Unfortunately poor posture during screen time is especially detrimental to children who have not fully developed. Children have weaker muscles and tissue connections as well as soft bones that are more prone to the effects of gravity. A diagnosis of  Good postural alignment will help decrease the risk of future pain and injury. 

How does posture affect children with special needs?

Children with special needs are at most risk for postural deficits due to possible weakness, tightness and movement challenges. Poor posture can cause breathing, visual and digestion deficits. Joint mobility issues are often compounded by postural misalignment. Posture is not easy to correct on the strongest of kids,  a lot of energy goes into maintaining good posture. Helping to support the child in good alignment will allow them more energy to reach their full potential. Proper postural alignment is essential to ensure the best possible outcome for kids with special needs. 

Who can help? 

Our physical therapists are trained to evaluate posture in all positions for the best possible functional outcome. They will assess your child’s spinal position in static and dynamic activities to help correct positional dysfunctions to improve their motor patterns. Modifications may be needed to improve alignment and PT’s have the expertise to suggest might what work best for your child.  Physical Therapists give personalized exercises, stretches and tips to improve postural endurance and alignment. 

If you have any questions or concerns about your child’s posture, schedule a free screening with one of our physical therapists to help determine a cause and help correct postural misalignments.

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