Did you know that Good Posture and Self-Esteem go hand-in-hand?
Childhood posture is a subject more and more parents are taking an interest. Good posture is very important. During the first four years of life there is a rapid growth and increase in postural responses, which regresses until adult postural reflexes are reached at the age of 7-10 years old. Hence, the training in posture should commence during the early pre-school years of life. This happens to be whilst spinal development is also growing at such a rapid rate. Stress on the body and spine, in terms of poor static posture, can create a lot of bad habits that can impact on the way a child grows and their long term postural state.
Postural habits can start from the newborn, depending how long they spend in the car seat and buggy seat. It creates a constricted space and static restricted position. Studies have shown that low back pain often begins in childhood, with 10 percent of 9-10 year olds suffering from it, with poor posture being one of the main causes.
Have you ever thought about your Child’s Pose? Did you know that regular practice of Yoga could help correct your child’s posture?
You may share the following information with your children about good posture:
What is good posture?
Posture is the position in which you hold your body and limbs when standing, sitting or lying down.
To have good posture means that you need to be aware of always holding yourself in a way that puts the least strain on your back, whatever you are doing.
Having good posture means that:
- Your bones and joints are in line so that muscles can be used properly
- Your spine has its three normal curves
- Ligaments holding the spine together are not being stressed
- You don’t get tired as quickly
- You don’t get pain in your back or other muscles
- You look good!
To have good posture, you must exercise regularly like running, walking, cycling and playing different sports will help to keep your back strong.
To have good posture when you are standing, you need to practice.
Stand in front of the mirror.
- Holding your head up and chin in, look straight ahead.
- Put your shoulders back.
- Tuck your tummy in.
- Keep your knees straight.
- Take a deep breath and relax your shoulders.
- Keep your chest forward.
Standing for a long time is tiring, so try to rest one foot at a time a bit higher up than the other, like on a step, or a stool.
Slumping sideways into your hip is not good posture and can strain your back muscles. Try to move about rather than standing in one position for too long.
When you sit, try to keep your back straight.
- Put your back against the backrest of the chair.
- Your knees should make a right angle.
- Feet flat on floor.
- Don’t cross your legs.
If you are working on a computer, then your chair should be moved to fit you.
- Don’t lean forward. Sit back and stretch your arms out to the keyboard.
- Bring your chair up close to the keyboard so that you can rest your arms on the chair or desk. Keep your shoulders relaxed. Sitting like this is the least stressful way for your back.
- If you are playing computer or video games, be aware that your shoulders may be hunching up as you get more excited.
- You need to rest and move around every 30 minutes to let your body relax.
- Try bending back a few times to stretch your muscles and help them relax.
- Never lift by yourself anything that is an awkward shape or is more than a quarter of your body weight.
- Always bend your knees and straighten your legs as you lift. This way your leg muscles are doing the work not your back muscles.
- Use a trolley if you have to move something heavy. To lift something, put your feet apart, hold the object close to your body and keep your arms bent. This way you are using your arm muscles and not pulling on shoulder and back muscles.
- Never lift anything higher than your waist.
- Bend your legs and hips, tighten your tummy muscles and use your leg muscles to help you lower the object down again.
Even when you are lying down or sleeping, you can look after your posture by:
- Keeping the natural curves in your back
- Lying on your side with your knees bent
- Lying with your head on one pillow so that your spine is in a natural position.
Our children’s happiness and self-esteem makes our day, isn’t it? Let’s work together to achieve it. It’s never too early to start taking care of your child’s posture. Share pictures of your child in correct Yoga pose/posture, and we’ll feature it on all online platforms!Write in to us at [email protected] and we will publish them on our website! We will be waiting to hear from you!