“My child always slouches. Should I be worried?”
You’re not imagining it.Slouching, or what we call “postural kyphosis,” has become increasingly common in school-age children — largely due to long hours of sitting, phone and tablet use.
I’m Dr. Choi, a physician specializing in child growth and rehabilitation.In my clinic, I see hundreds of children each year with posture-related issues that subtly affect not just their appearance, but also their confidence and growth potential.
Understanding Slouching and Rounded Shoulders
Slouching happens when the chest muscles (pectorals) tighten and the upper back and shoulder stabilizers weaken.
Over time, this imbalance pulls the shoulders forward, causing the neck to drift ahead and forcing the head to carry more weight than it should.
The chest collapses inward and the upper spine curves outward — a posture commonly linked to “text neck” and forward head alignment.
- Extra tension in the neck and upper back → frequent tightness or fatigue
- Reduced shoulder mobility → less efficient sports performance
- In some cases, even mild spinal curvature
But here’s the hopeful part:
Children’s posture is highly adaptable.
With consistent stretching and strengthening, their shoulders can return to a healthy, upright position — and the habit of slouching can be reversed.
3 Doctor-Recommended
Exercises to Fix Slouching
1️) Wall Angel Stretch — The Best Reset for Slouching
Opens the chest, activates the upper back, and retrains the shoulder blades to stay down and back — counteracting daily slouching.
How to do it:
- Stand with your back flat against a wall — head, upper back, and hips touching.
- Raise both arms up like a goalpost (“W” position).
- Slowly slide your arms upward toward a “Y,” keeping contact with the wall.
- Return to start. Repeat 10–15 times.
Tip: Move slowly and avoid arching your lower back. Feel your shoulder blades glide downward with control.
2) Resistance Band Pull-Aparts - Building The Anti-Slouch Muscles
Strengthens the rhomboids and mid-trapezius — the key muscles that counteract slouching and rounded shoulders.
How to do it:
- Sit or stand tall, holding a resistance band at shoulder height.
- Gently pull the band apart, squeezing your shoulder blades together.
- Return slowly to the center. Repeat 12–15 times for 2 sets.
3) Overhead Band Stretch - Opening The Chest And Releasing Slouching Tension
Improves shoulder flexibility, strengthens stabilizers, and balances tension between the front and back of the body — key to fixing slouching.
How to do it:
- Hold the band slightly wider than shoulder-width.
- Raise your arms overhead, keeping elbows straight.
- Stretch gently and pause for 3–5 seconds, then return to start.
- Repeat 10–12 times.
How Often Should Kids Do These?
- Daily: 5–10 minutes is enough to notice progress.
- Best time: After school or before bed when muscles are warm.
- Combine with: Short standing breaks, light stretching, and core exercises.
Final Thoughts — Standing Taller, Growing Stronger
Correcting slouching isn’t just about appearance.
It’s about helping your child’s growing body move freely, stand tall, and build the confidence that comes from good posture.
Posture isn’t just alignment — it’s a reflection of strength, balance, and confidence.
When children learn to move with awareness, they don’t just stand taller — they grow stronger from within.
Frequently Asked Questions (FAQ)
1. At what age should I start posture exercises for my child?
2. Can slouching affect my child’s height or growth?
3. How long does it take to see improvement?
4. Is it safe for children to use resistance bands?
5. What if my child’s slouching seems severe or one-sided?
6. How can I help my child maintain good posture at school?
Founder and Lead Physician
Meet Dr. Sung S. Choi
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