As the summer holidays come to a close and children head back to school, parents may be thinking about how to prepare their children for the academic year ahead. Here are a few tips to consider to make the transition back to school a little smoother.
Posture
As children spend a significant amount of time sitting and studying, it’s important to ensure that they are sitting with good posture. This means that their ears, shoulders, and hips should be in line, with their feet flat on the ground and their back supported. Consider a standing desk for home study. Encourage your child to take regular breaks to move their body throughout the day.
Backpacks
Children often carry heavy loads in their backpacks, which can put a lot of strain on their neck, shoulders and back. Make sure that the backpack is the right size for your child- no wider than your child’s shoulders and ensure it doesn’t extend higher than their shoulders when sitting. Ensure that it is worn properly, wearing both straps evenly so that they aren’t leaning to one side, tightened up so that the bag is not sagging below their hips. Try to keep to load as light as possible (aim for <10% of their body weight) and make sure you distribute the weight of the contents evenly too.
Shoes
Invest in a good quality shoe. Make sure there is enough room around the toes with a least a thumbs length above the toes (room to grow) and a wide toe box. Try to opt for a flatter shoe with a more flexible sole. Not only is this comfortable, but it keeps the foot in a more natural position and encourages the use of the muscles of the foot. Make sure they are wearing good socks and their laces are tied and tightened correctly.
Diet and sleep
Getting enough sleep and eating a healthy diet are also crucial for children’s physical well-being. As the school year starts, children often have to adjust to earlier bedtimes and wake-up times. Make sure they get enough sleep each night and establish a regular bedtime routine. A well-balanced diet is also important, as it provides the energy and nutrients needed for growth and development. Make sure your child has a healthy breakfast to start the day and pack a nutritious lunch for them to take to school.
By considering these factors, parents can ensure that their children are physically prepared for the school year ahead.
If you have any questions please call the clinic and speak with one of our physiotherapists.
