Back to School: Posture Tips for Kids (and Parents!)
BY DR DORTE BLADT
As kids head back to school, they shift from an active summer full of fun and movement to long hours of sitting—at desks, during homework, and in front of screens. This sudden change can take a toll on their posture, leading to back, neck, and shoulder discomfort.
Good posture is about more than standing up straight—it’s essential for healthy growth, spinal alignment, and overall well-being. You are welcome to organise a complimentary Back-to-School Check-up at The family Chiro to help your kids start the school year with better posture habits.
Why Posture Matters
Poor posture isn’t just a cosmetic issue—it can lead to:
Muscle tension and discomfort
Headaches
Decreased lung capacity
Spinal dysfunction
Increased risk of arthritis over time
While posture braces may seem like a quick and easy fix, they don’t strengthen the muscles needed for long-term improvement. The best solution? Move more and sit less! Strong postural muscles, core stability, and healthy movement habits are key to maintaining good posture.
3 fun & easy posture-boosting exercises
Try these simple exercises with your kids to support their posture throughout the school year:
1. Pulling Toffee (Strengthens postural muscles)
Hold an elastic band with both hands, thumbs pointing outward.
Keep hands at shoulder height and gently squeeze shoulder blades together, pulling thumbs outward.
Hold for 5 seconds, repeat 10 times.
2. Robot Walk (Encourages upright posture)
While walking—between classes, walking the dog, or heading to school—keep thumbs pointing outward.
This naturally rolls the shoulders back and keeps the head aligned over the body.
3. London Bridge Stretch (Counteracts forward hunching)
Place hands and forearms on a sturdy surface while standing or kneeling.
Gently press the body downward between the arms to feel a stretch in the middle back.
Hold for 20-30 seconds, repeat 3 times.
Encouraging movement throughout the day and making posture awareness fun can go a long way in keeping kids (and parents!) healthy and pain-free. A visit to your chiropractor can also help support posture and spinal health as kids adjust to their new school routine. Want more tips? Follow us on social media for more ways to keep your family moving and feeling great!
Warm regards,
Dorte and The Family Chiro team
