Here are some tips on back to school fitness, health and posture.
Returning to school is very different for kids compared to a free summer of running around.
They are now back to sitting for extended periods of time.
Kids are known for slouching in chairs and hunching over to support the weight of their backpacks.
This leads to bad posture and habits, which can lead to aches, pain and postural issues down the line.
Things you can do to help your child include?
Backpack
● Choose lightweight material, padded adjustable shoulder straps and back area.
● When wearing the bag make sure to use two straps and pull them so they are tighter against the back.
● Pack the bag so that the heavier objects are on the bottom, ideally individualised compartments can distribute the weight better.
● When picking up the bag bend from the legs instead of the back and when walking with the bag don’t lean forward, try to keep upright.
Footwear
● You may need to have your child’s feet assessed by a Chartered Physiotherapist to see if orthotics are needed.
● Make sure they have a solid shoe which gives good support through the foot and does not have a flat thin sole.
Sitting Posture
● Ensure they push their bum into the back of the chair and lean back into the chair, this gets them to sit up taller through the lower spine which in turn helps the whole back.
● Also try to sit with legs hip distance apart and not crossed.
Pacing Exercise
● As much as exercise is important for kids, stopping over exercising is as important.
● You need to make sure they have at least one rest day in the week and ideally only one match a day.
● With camps and matches and activities all summer they may need a rest before returning to school.
Routine
Lastly, routine is absolutely key for children, so trying to get them to bed earlier in the months prior to returning to school and up earlier in the mornings so they don’t find it so hard when school starts.
Remember
If your child has any ache or pain, foot issue, poor posture, is injured or you simply want your child checked out before returning to school you can book an appointment with one of our Chartered Physiotherapists just give us a call on 021 4633455 or book online below.
We hope you enjoyed this blog by Kate O’Connor, Chartered Physiotherapist.
This blog is provided for information purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Seek the advice of your doctor with any queries regarding a medical condition.