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Middle Years (7-12_
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Keep your kids active. Limit screen time. Be a role model when it comes to physical activity. We’ve all heard these suggestions for keeping your kids fit, but did you know they could be key to helping your child develop good posture? On the edge of puberty, growth spurts, and a myriad of physical and emotional changes, experts say the best way to help your child stand tall instead of slouching is by keeping him active. “When you look at a preteen who’s doing a lot of slouching, the first thing I wonder is how sedentary that child is,” says Dr. Brenda Steffensen, a pediatrician at Kaiser Permanente in Orange County. “Vigorous activity counterbalances the forward-sitting position of watching TV, doing homework, or sitting in front of the computer. As they exercise, they build trunk muscles and are forced into straight posture.” Where do you start? Dr. Steffensen suggests yoga, Pilates and strengthening exercises that focus on the trunk area, like sit-ups and pushups. Surfing is another option. Basketball, volleyball and other team sports that your child may already participate in can help as well. Aim for 60 minutes of vigorous activity a day, she advises. You may find that exercise alone is not enough to change your child’s posture. If you notice that your child is slouching at the dinner table, the desk, or when he’s standing up, the first thing to do is ask if he’s in pain, says Dr. Steven Dennis, an orthopedic surgeon at Hoag Hospital. Scoliosis, a disease that causes curvature of the spine, can make kids slouch, as can simple growing pains. Both rarely occur before the teen years. Slouching can be a matter of habit, or even poor self-esteem. Once you rule out medical issues, and set your child up on an exercise routine, here are a few steps you can take to encourage them to make good posture a priority. Select a role model Sometimes tall children slouch to fit in better with their shorter peers, or because they’re lacking confidence. One way to help is to make them feel good about standing up straight by showing them how others look when doing so. “Ask them how they feel when they see a confident person who stands up straight and looks people in the eye,” suggests Dr. Dennis. “Then help them find a role model with good posture, someone they respect and have a positive feeling about.” Sit smart A child who slouches at the computer might be lazy, but might also be in need of an ergonomic overhaul. Teach your child the correct position for sitting at a desk: feet flat on the floor, shoulders straight, elbows level with the keyboard, and eyes level with the the monitor. Use a chair with a firm lower back support. Programs that remind your child to stretch every 20 minutes are also available. When sitting, Dr. Dennis suggests using an extra pillow for back support, as well as taking frequent breaks. Practice makes perfect If you find that your children are not standing up straight, maybe they need to be reminded of what it feels like to do so. Dr. Steffensen offers this quick exercise: Stand so your shoulders and hips are stacked on the same vertical plane. Shoulders should be back and relaxed, while the chin is slightly lifted. Imagine a string through the center of the body. Have your child to look at themselves in the mirror while they stand this way. “Posture has always been one of those things we remind kids about, maybe not even knowing why, but it does have merit,” says Dr. Dennis. “I wouldn’t nag them at this age. The best thing parents can do is be good role models and have good posture themselves. It does make a difference.” Michele Piazzoni is a regular contributor to OC Family Magazine. |
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