Electronic Use and Posture

Kids are spending a lot of time on phones, tablets, and computers these days. While we may have concerns about the amount of screen time they are getting, it is also important to pay attention to their posture and any reports of neck, back, shoulder or wrist pain they are experiencing. 

Posture is a complicated issue with a lot of differing opinions about it. Each person has a different posture and there is no one right way to sit or stand.

The most important thing to consider regarding posture is that we change our posture multiple times throughout the day.

It may even be okay to allow yourself or your child to slouch for short bouts throughout the day as long as they change to upright posture often as well. Our bodies are meant to move, not remain static, so we should always encourage movement and changes in position above all. 

If your child is planning to spend a lot of time on a computer or tablet, such as for school, it is important to get them the right set up. One of the most important factors is the ability to adjust their set up. For example, desks that can switch between a sitting desk and a standing desk will provide your child with the opportunity to change their position throughout the day. This will decrease the likelihood of the child being stuck in the same posture all day long. 

Additionally, timers and reminders to take a phone or tablet break are a great way to change position throughout the day. A recommendation would be to take a break every 5-15 minutes. Pause the activity, take one big stretch or a movement break, and return to the electronic device. Consider encouraging your child to sit in a different position upon return to the device as well. 

Some great ways to assist with pain or discomfort associated with posture while on electronics include stretching, head and shoulder positioning, yoga, and movement breaks. 

Stretches:

Side to side or around the world with your neck, roll your shoulders back, stretch your hands behind your back, fold forward, arch your back and look up to the ceiling, or wrist circles with fists and open hands. Pick a few to complete during a screen break. 

Positioning:

When sitting in a chair try to achieve feet flat on the floor, knees bent, back supported, and the screen at eye level. If using a computer, try to encourage elbows bent at your sides and hands resting lightly on the desk or keyboard. 

Yoga:

Try the cat/cow poses, cobra pose, curl up into a ball, or fly like an airplane on your belly. 

Movement Break:

Take a walk, pretend to walk like an animal, take a dance break, do some jumping jacks.