Kids today can increasingly be seen slouched over a smartphone or computer screen. Combine this with long hours sitting in the car or at an uncomfortable school desk, and it’s no surprise that many young people are developing problems with their posture early in life. According to the (NHS), slouching and poor posture can cause discomfort and places strain on already sensitized muscles and soft tissues. On the more extreme side, SFSU studies even suggest that bad posture is tied to low energy, poor circulation, and even depression. It is extremely important to ward off these habits early before they become deeply ingrained behaviors that are much harder to correct.

Here are our favorite methods for correcting poor posture in kids:

This article is based on our experience in raising kids, conversations with our child’s own doctor and physical therapists, and additional research. Sources are cited where applicable. However, it has not been reviewed by a doctor, chiropractor, physical therapist, or other health professionals, and is not to be considered medical advice or a substitute for consulting with a physician.

Method 1:

Help kids improve their posture with a comfortable, fuzzy balance ball chair.

Fuzzy yoga ball cover for kids

When kids first see it, they initially think it’s an extremely fuzzy, cuddly stuffed animal. Once they hug it – surprise! It’s actually a bouncy exercise ball wrapped in a soft fabric cover. But, it can be bounced, kicked, rolled, thrown, hugged, and sat on.

Did you know that sitting on an exercise ball forces engagement of the core AND proper spine alignment? Whether kids are doing homework or playing video games, these fuzzy stability balls will keep their muscles active. Numerous studies have indicated that the frequent changing of position to balance actually helps reduce the damage caused by prolonged sitting (and works the abdominal muscles at the same time). A lot of anecdotal evidence also suggests that these physical adjustments also help kids stay focused.

Additionally, one of the lesser known benefits of sitting on an exercise ball is that it actually improves circulation. This is unlike traditional chairs, which actually negatively impact blood flow to limbs and press on irritating pressure points.

Having your kids sit on an exercise ball will help alleviate shoulder and neck pain associated with long hours at the computer or slumped over a desk doing homework. The constant “reminder” to sit up straight prevents kids from getting accustomed to slouching their back and shoulders. This is critical to warding off the development of bad posture habits early in life when they are more easy to correct in an enduring way.

How to pick a yoga ball balance chair for kids
A typical yoga ball may feel too sterile or clinical to really encourage kids – and don’t always look that nice in the house, either. These cute and fuzzy yoga ball covers are considerably more appealing! Since they are more comfortable and visually pleasing, they are more likely to encourage kids to stay active and physically/mentally engaged – even when they’re sitting still. Kids will love that they’re soft and cuddly, and parents will love that their kids are keeping their muscles toned and their posture straight.

Fuzzy yoga ball covers – turn sitting into a quick workout or stretch for kids, developing good posture habits early on!

Method 2:

Proper posture techniques for kids

This method can be challenging because it’s a little more “active”. Kids have to be self-aware enough to be conscious of how they’re sitting, and actively work to correct it. However, a little work in this area (and some reminders and positive encouragement from mom and dad) can pay dividends in the future. Instilling an awareness of proper posture for kids early in life is more likely to persist as good posture habits in adulthood.

Here are some posture tips for your kids to keep in mind
-when sitting, your ears should be approximately above the center of your shoulders
-keep your feet flat on the ground, not crossed or stretched out in front of you. If a child’s feet do not touch the ground, use a footstool or footrest.
-focus on drawing your shoulder blades back and down, and your chest up and out. This helps avoid rounded shoulders and a curved spine.
-your child’s weight should be evenly distributed across both hips.
-keep arms and elbows on the desk or armrests, thus maintaining relaxed shoulders.
-break up long periods of uninterrupted sitting with a walk or stretch break. Kids (and adults) should avoid sitting in one position for over 30 minutes at a time.

Method 3:

Posture-correcting activities for kids

Wall angel
Stand with your back and arms against the wall with legs a little more than shoulder-width apart. Raise your arms slowly above your head, as if you were making a snow angel against the wall. Repeat 15 times

Child’s pose
This yoga pose is great for kids because it stretches and lengthens the spine, glutes, and hamstrings, helping to reduce tension in the back and neck.

Chest opener
Grasp your hands together behind your back and straighten your elbows, pulling your shoulders back and pushing your chest out to the front. If you can’t reach your hands together at first, grasp a towel or piece of rope until you build up the flexibility.

Chest stretch
With your arm straight out to the side, elbow at a 90-degree angle, and fingertips pointing up at the ceiling, put your palm up against a door frame. Lean forward slightly and gently, stretching out the muscles in your chest.

Chin Tuck
For every single inch that the head is thrust forward (such as with “smartphone neck” or “texting neck”), an additional 10 pounds of weight is placed on your child’s neck and upper back. Train the neck muscles to do their job properly and avoid the extra fatigue by performing a basic chin tuck. Look straight ahead, push gently on your chin with two fingers, slightly tuck your chin, and hold for 5 seconds. Repeat this exercise 10 times.

Plank
Get in a pushup position with your palms under your shoulders. Instead of lowering your body down, hold that position with your back straight for as long as possible. Focus on keeping the legs and back in a straight line and pulling the abdominal muscles in.

Stop doing any activity that causes pain or makes any pain worse. If your child has any pre-existing pain, injury, or condition, these activities may not be recommended. Talk to your doctor, PT, or chiropractor before starting any new exercise program.

Other products for helping kids improve their posture: Kids lumbar support pillow

There may be other products that can be recommended by your child’s doctor, chiropractor, or physical therapist. Remember, this article is a place to start but isn’t medical advice or a substitute for having a qualified medical professional consult with your child in-person. Every kid is different and has unique needs.

We’ve already talked about a lot of the health benefits of instilling proper posture habits in kids from a young age. Just in case you’re not already convinced, here are some of the additional ways that better posture will help kids lead a better life:

good posture helps maintain proper alignment of both bones and joints, helping ensure the proper range of motion of muscles
good posture habits reduce undue wearing of joint surfaces, which is believed to contribute to the development of arthritis
proper posture reduces ligament stress and prevents muscle fatigue, and decreases needlessly spent energy
good posture presents a better appearance!

Source: Cleveland Clinic

Help your kids be their best by teaching them about proper posture early, you (and they) won’t regret it. Affiliate links appear in this article, which means we may earn advertising revenue if you make a purchase. That helps support this site at no cost to you.

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Method 2:

Method 3:

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