Teens

Posture and Position Matter… WHEN U R YR’D UP

By Sallie Tidman, Occupational Therapist and Mandy Montalto, Physical Therapist

Today’s children and adolescents have many opportunities for “screen time.” Screen time includes computer or laptop use, watching TV, and playing gaming systems on a TV or hand-held device. Since 1999, the American Academy of Pediatrics has recommended no more than two hours of screen time for children over the age of 2. Whether completing homework on the laptop, enjoying a quick fix of Guitar Hero®, or playing games on a Nintendo DS Lite* in the car back seat, there are some important things to remember during screen time. These are posture and position—the posture of the entire body and the position of all the joints.

The perfect sitting posture during screen time starting from bottom to top is as follows:

  • Feet flat on the floor or supported on a surface and ankles bent at a 90 degree or right angle.
  • Knees and hips both bent at 90 degrees.
  • Head lined up over hips so spine makes its natural S curve (no slouching forward, or to the side). You can use a small pillow or roll at the lower back to facilitate the natural spinal curve.

Other things to remember:

  • When possible, position the monitor/screen at eye level. This promotes better posture as above, and decreases back and neck pain. Also, have good light to reduce eye strain.
  • Check the keyboard position. The keyboard should be placed so that elbows hang at a 90 degree angle, slightly in front of the body with forearms supported on the table. Wrists should be extended, but not extended.

The favorite sofa in the recreation room and the game rocker chair may not be a perfect fit with the tips above, but whenever possible try to help your child incorporate these into their form. Their bodies will thank you later.

Breaks are also important. Prolonged sitting in a sustained position without taking breaks can result in shoulder and back pain. Breaks can also help prevent injuries caused by repetition of similar movements. Children can develop trigger finger and thumb tendonitis from repetitive use on a game controller—these are repetitive stress injuries similar to carpal tunnel syndrome.

So the bottom line—encourage your children to think about posture and position, recommend they take breaks every 15-20 minutes, and remind them of the following:

  • Don’t make your two hours of screen time be in one sitting. Spread it out.
  • Alternate some active screen time with sedentary screen time. Active screen time requires movement or activity to play the gaming system.
  • Alternate games. Often a different game makes you move your fingers, hand or body differently, therefore promoting movement and reducing repetitive movements. Alternate your gaming controller for the same reason.
  • Change your position frequently. Even a weight shift at the trunk can make a difference. But also get up and move around, or move your arms and legs.
  • Lastly, take stretch breaks during screen time and at the end to stretch your legs, back, arms and fingers. Good ways to stretch your back include laying your chest in your lap or giving yourself an exaggerated hug and holding each position for one minute.