Understanding Your Child’s Posture

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Have you ever noticed your child slouching at the dinner table, leaning on furniture, or lying on the floor while colouring? Or has your child’s teacher said that they lie on their arm or desk or cannot sit still on the carpet. Many parents wonder whether they should be concerned about their child’s posture.

The good news is that posture is a skill that develops over time, and there are many fun ways to support it.

WHAT IS GOOD POSTURE?

Posture refers to the natural way we hold our bodies against gravity with minimal effort when we sit, stand, move, and play. Posture can be static (when we are remaining still) or dynamic (when we move around the environment) and is the interplay between bones, muscles and ligaments to keep the body upright. To do this, a child needs adequate muscle strength, balance, and body awareness to maintain positions comfortably and efficiently throughout the day. Therefore, posture is not about sitting perfectly straight all the time.

WHY IS GOOD POSTURE IMPORTANT?

Good posture provides the foundation for many everyday activities. Just as a tree needs a strong, stable trunk and before it’s branches can move freely, a child needs stable posture before their arms and hands can move freely. 

When children have strong postural control, they are better able to:

• Focus and attend during learning activities
• Use their hands for writing, drawing, and cutting
• Participate in sports and playground activities
• Sit comfortably during meals and classroom tasks
• Maintain energy and endurance throughout the day

FOUNDATIONS NEEDED FOR GOOD POSTURE

The development of good posture begins from birth and continues throughout the lifespan. It is a team effort between the sensory systems, muscles of the body and the brain.

The brain receives messages about the body and the environments from the vestibular system (detecting movement and changes in head position), proprioceptive system (providing information about where our body is in space) and visual system (providing feedback on our surroundings) to stay upright, stable or move efficiently in play. These sensory systems provide the information to the brain, which in turn activates the core muscles of the trunk.

Children require movement, physical activity and exploration through play to develop their sensory systems and muscles to develop good postural control.

Developmental milestones such as tummy time, rolling, crawling, sitting independently, pulling to stand, walking and running, Climbing and jumping contribute to the development of good posture.

WHAT IMPACTS GOOD POSTURE IN CHILDREN?

Postural development is shaped by movement, strength, sensory processing, balance, and everyday experiences. Children develop good posture through active play, exploration, and opportunities to move their bodies in different ways.

Multiple factors can impact good posture in children, such as sensory integration difficulties, weak core muscles, low muscle tone, balance and coordination difficulties, and poor endurance.

WHAT DOES GOOD POSTURE LOOK LIKE?

In standing, a child’s ear, shoulder, hip and knee should be in a line. Similarly, in sitting with crossed legs, the child’s ear, shoulder and hips should be in a line.

When sitting, a child should be seated with their bottom at the back of the chair, their feet touching the floor, hips, knees and ankles at 90°, elbows at their side and their back against the backrest for additional support. The desk or table should be at elbow height.

FUN FAMILY ACTIVITIES TO IMPROVE POSTURAL CONTROL

As Occupational Therapists, we focus on improving postural control through a multisensory approach addressing your child’s underlying difficulties. Here are some fun, family activities that you can do at home to strengthen the posture of the whole family.

Animal Walks

Encourage your child to move like different animals:

• Bear walks
• Crab walks
• Frog jumps
• Seal walks

These activities strengthen the core, shoulders, and arms while improving coordination.

Obstacle Courses

Create simple obstacle courses using cushions, chairs, tunnels, and balance lines. Crawling, climbing, balancing, and jumping all help develop postural control.

Wheelbarrow Walking

Holding your child’s legs while they walk on their hands is a fun challenge that strengthens the shoulders, arms, and core muscles.

Heavy Work Activities

Children often enjoy helping with jobs around the house. Activities such as carrying groceries, pushing a laundry basket, moving cushions, or helping in the garden provide excellent opportunities for strengthening postural muscles.

TAKE HOME MESSAGE

Strong posture develops through movement, exploration, and active play. Rather than focusing on reminding children to “sit up straight,” we can support posture by providing opportunities to climb, crawl, balance, jump, and play.

Every tumble, climb, and adventure helps build the strong foundations children need for learning, participation, and confidence in everyday life.