Maintaining good posture is easier said than done. Back pain, rounded shoulders, and joint degeneration can all occur due to poor posture, not to mention the inch or two that slouching can shave off our perceived height. Our habits, weight, jobs, and lifestyles can all affect the way our posture develops. If your child is doing the majority of their schoolwork at home, it is important to be mindful of body positioning while they work. Spending multiple days a week slouched over a computer screen can quickly mold the spine and shoulders. Thankfully, bad posture is easy to avoid if you are aware of the process and educate yourself on the proper posture positions. Here are a few tips on how both you and your kids can maintain good posture while home-schooling.
Keep Your Workstation Ergonomic
When it comes to doing school from home, one of the best things you can do for yourself and your child is to keep the workstation as ergonomic as possible. Most homework is done in the same spot every day, and even the slightest discomfort can make a big difference in the long run. Make sure that your chair provides solid lower back support, and if it doesn’t, try rolling up a towel and placing it at the base of the backrest. Screen height plays another important role in keeping the station posture friendly. Looking down can strain your back and lead to rolled shoulders, so adjust the screen to be at eye level. If work is being done on a laptop, having a separate keyboard and mouse can be to your advantage. Due to the proximity of the keyboard to the screen, laptops do not lend themselves to long-term work periods. By placing the laptop on a stack of books, you can use an external keyboard and mouse to operate it while keeping your shoulders relaxed and your eyes forward.
Know the Proper Body Posture
Having a good chair and keeping your screen at eye level is only half the battle. Once you’ve taken a seat, ensure your hips are as far back in the chair as possible, with your upper legs parallel to the ground. The chair height should allow the feet to gently rest on the ground without lifting or raising your legs off the chair. Your arms should be able to lay flat on their rests without you tensing your shoulders. The shoulders should be relaxed, with arms falling at a 90-degree angle. Once you are seated properly, you should feel supported, relaxed, and upright.
Exercises to Reduce Bad Posture
Chin tucks
To perform a chin tuck, keep your eyes forward as you pull your chin inwards, similarly to how you might give yourself a double chin, but without looking down. Repeat this motion a few times to loosen your upper neck.
Touch your toes
Keep your feet together and your back straight as you reach for your toes, pulling your chest towards your knees.
Chest opener
Bring your arms behind you and interlock your fingers so that they are waist level. With your palms facing inwards, raise your arms as you inhale, opening up your chest and pulling yor shoulders back. Hold this pose for 5 seconds and then exhale as your hands come back down.
Downward-facing dog
Being by lying face down with your arms and legs together. Slowly use your hands to push your body into an upside-down V shape, lifting your hips, with your legs straight and your arms stretched above your head. Try to hold this pose for one minute before coming back down.
Find Physical Therapy Rehab for Children at Excellence Rehab
Teaching posture for kids homeschooling is important. Habits are best formed at an early age, and though it may be difficult at first, your children will thank you in the future. Here at Excellence Rehab, we provide a variety of pediatric therapy services. To learn more about what Excellence rehab can do for you, schedule an appointment today!