Kids today spend more time hunched over screens than any generation before them. Tablets in school, phones for socializing, computers for homework, gaming consoles for fun. Their spines are developing in positions that previous generations rarely held for more than brief periods.

The result? Posture problems that used to be adult issues—tech neck, forward head posture, rounded shoulders—are now showing up in children and teenagers. And because young spines are still developing, the impact can be greater.

The good news: young bodies are also more adaptable. With the right exercises and habits, kids can develop good posture that lasts a lifetime. Here’s how to help them.

Why Posture Matters for Kids

They’re still developing

Children’s spines and muscles are still forming. Posture habits established during growth can become permanent—for better or worse.

Screen time is unavoidable

You can’t eliminate screens from modern childhood. But you can teach kids how to use them without damaging their bodies.

It affects more than their back

Poor posture in kids is linked to:

Prevention is easier than correction

Building good habits in childhood is easier than fixing bad habits in adulthood. An ounce of prevention now saves pounds of correction later.

Signs Your Child Has Poor Posture

Watch for:

Exercises for Kids (Ages 6-12)

Make it fun. Kids won’t do exercises that feel like boring homework. Frame these as games, challenges, or movement breaks.

Superman

Kids usually love this one—it’s about being a superhero.

How to do it:

  1. Lie face down with arms extended overhead
  2. Lift arms, chest, and legs off the floor (flying like Superman)
  3. Hold 3-5 seconds
  4. Lower and repeat

Make it fun: Time how long they can hold it. Challenge them to beat their record.

Do: 5-10 reps

Wall Angels

How to do it:

  1. Stand with back against a wall
  2. Put arms in “goalpost” position against the wall
  3. Slide arms up and down while keeping them touching the wall

Make it fun: Call it “making snow angels on the wall.”

Do: 8-10 reps

Cat-Cow

How to do it:

  1. On hands and knees
  2. Arch back like an angry cat (round up)
  3. Then drop belly and lift head like a cow

Make it fun: Make animal sounds. Kids love being silly.

Do: 10 cycles

Bear Walks

Combines movement with back strengthening.

How to do it:

  1. On hands and feet (not knees), hips up in the air
  2. Walk forward, moving opposite hand and foot together
  3. Walk backward

Make it fun: Race across the room. Have bear walking competitions.

Do: 30 seconds to 1 minute

Book Balance

How to do it:

  1. Balance a book on their head
  2. Walk around the room without dropping it
  3. Can only keep it balanced with good posture

Make it fun: Time challenges. Obstacle courses. Compete with siblings.

Do: 1-2 minutes

Chin Tucks for Kids

How to do it:

  1. Have them make a “double chin”
  2. Hold 3-5 seconds
  3. Release

Make it fun: Call it “turtle going into shell” or make silly double chin faces together.

Do: 10 times

Exercises for Teenagers

Teenagers can do more adult-like exercises, but motivation is often the challenge. Connect posture to things they care about: sports performance, appearance, or reducing pain.

Chin Tucks

Same as for adults, but explain why—tech neck is not a good look.

Do: 10-15 reps, multiple times daily (especially after phone use)

Doorway Chest Stretch

Essential for counteracting the rounded posture from phones and gaming.

How to do it:

  1. Forearm on door frame, elbow at shoulder height
  2. Step through doorway until stretch is felt in chest
  3. Hold 30 seconds each side

Do: 2-3 times daily

Wall Slides

How to do it:

  1. Back against wall, feet few inches out
  2. Arms in goalpost position against wall
  3. Slide arms up and down keeping contact

Do: 10-15 reps, 2 sets

Plank

Core strength supports posture.

How to do it:

  1. Forearm plank position
  2. Body in straight line
  3. Hold as long as proper form is maintained

Do: Work up to 30-60 seconds

Band Pull-Aparts

If you have a resistance band.

How to do it:

  1. Hold band in front, arms straight
  2. Pull band apart by squeezing shoulder blades
  3. Return slowly

Do: 15-20 reps, 2 sets

Dead Bug

Core stability for all ages.

How to do it:

  1. On back, arms up, knees at 90 degrees
  2. Lower opposite arm and leg, keeping back flat
  3. Return and switch

Do: 10 each side

Daily Habits for Kids

Exercises help, but daily habits matter more.

Device height

The rule: Device at eye level, not in lap. Tablets should be propped up on a stand. Phones should be held higher.

Homework station

Setup: Screen at eye level, chair that supports their back, feet on floor or footrest. If they do homework on a laptop, elevate it.

Backpack weight

Rule of thumb: Backpack should be no more than 10-15% of body weight. Wear both straps. Adjust straps so the pack sits on the mid-back.

Movement breaks

The rule: Every 20-30 minutes of screen time, they should move for at least a few minutes. Set a timer if needed.

Varied activities

Goal: Mix screen time with physical activity. Sports, playing outside, anything that moves their body differently than hunching over a device.

Sleep position

For kids: Back or side sleeping, not stomach. One pillow, appropriate height for their size.

Talking to Kids About Posture

Younger kids respond to:

Teenagers respond to:

What doesn’t work at any age:

For Parents

Your posture matters too. Kids learn from watching. If you’re hunched over your phone, they’ll do the same.

Consider:

If your teen has significant posture issues, especially if they have pain, consider a physiotherapy evaluation. Early intervention can prevent long-term problems.

Resources

For more detailed exercises:

Related articles:

The Posture Workout app includes simple, quick routines that can work for the whole family. Download it free →