Is Your Child’s Screen Time Changing Their Posture?
It all begins with an idea.
As a massage therapist, I have spent many years working with adults who come to me with neck pain, rounded shoulders, forward-head posture and significant tension through the neck and upper back.
But lately, something else has gotten my attention:
I am seeing these postural patterns in younger people.
Think about how much time our children spend looking down.
They look down at a phone. They sit on the couch with a device in their lap. They lie across the bed watching videos or playing games. Then they go to school and may spend even more time using a Chromebook or computer.
For many children, this position is repeated for hours, every day!
What happens when a child constantly looks down?
The human body was designed to move, not to remain in one position for hours. When a child holds a phone or tablet low in the lap, the head moves forward and the neck stays flexed while the shoulders may begin to round. Over time, this prolonged position can contribute to muscular fatigue, tension and discomfort through areas such as the neck, shoulders and upper back. Research on children and adolescents has found an association between prolonged cell phone use and neck pain. Researchers have also observed that smaller electronic devices tend to encourage greater neck flexion.
That does not mean every child who uses a tablet is going to develop a spinal deformity. It does mean that parents should start paying attention to posture much earlier than we used to.
What parents should watch for:
How much screen time are they getting? What position is their body in during that screen time? Watch your child from the side. Is the tablet lying in their lap? Is their chin constantly pointed toward their chest? Is their head sitting well in front of their shoulders? Are their shoulders rounded? Are they spending long periods hunched over on the couch, bed or floor? Do they complain about their neck, shoulders, upper back or headaches?
Those are things worth noticing!
Small Changes Parents Can Make Now
Instead of allowing a child to spend hours looking down into their lap, bring the device up toward a more neutral viewing position.
Create a designated place for tablets, computers and homework instead of letting the bed or couch become the child's workstation.
Make sure their chair and desk actually fit their body and support their feet. Position the screen so they don't have to continually bend their neck to see it.
Most importantly, get them moving.
Screen breaks don't have to be complicated. Stand up, walk around, stretch, and go outside. Move the shoulders and change positions.
The American Academy of Pediatrics also recommends regular breaks during prolonged computer use and advises parents to pay attention to workstation setup because prolonged slumped positions can create muscular strain and tension in a child's neck and back.
What I Do as a Massage Therapist
When a younger client comes to me with significant tension or postural changes around the neck and upper back, I pay attention to the cervical and upper thoracic region, shoulders, surrounding musculature and areas of restriction. Depending on the individual client, gentle massage and mobility focused work may be used to address muscular tension and help improve comfortable movement.
Massage can be a wonderful part of supporting the musculoskeletal system, but massage does not diagnose or correct a structural spinal deformity.
If I see a significant curvature in a child, particularly one that appears pronounced or is getting worse, I believe that child should also be evaluated by their pediatrician and, when appropriate, a pediatric orthopedic specialist or physical therapist.
Prevention Starts Earlier Than We Think
When I work on adults in their 50s, 60s and 70s who struggle with neck and upper back discomfort, I often think about how many years it took for some of those movement and postural habits to develop. Now we have a generation of children who have had tablets and smartphones in their hands almost from the beginning. Technology isn't going away, nor does it need to.
But we can teach our children how to use it differently!
Parents, look at your child tonight when they're on their phone or tablet. Don't just look at the screen. Look at their neck, their shoulders and their posture.The habits they're developing at 10, 12 or 15 years old may follow them for decades.
Teaching healthy movement, regular breaks and better screen positioning now is much easier than trying to address years of accumulated discomfort later.
Because taking care of your body today changes how you live tomorrow-Lucinda
Why not flip-flop….
It all begins with an idea.
THE IMPACT OF FLIP-FLOPS ON FOOT HEALTH
A massage therapist’s perspective
As a massage therapist, I see a lot of feet, and I mean a lot. One thing I've noticed consistently, especially during the warmer months, is the impact that footwear choices have on foot health. Today, I want to talk specifically about those ubiquitous toe-post sandals, commonly known as flip-flops or thongs.
They're convenient, inexpensive, and perfect for a trip to the beach or a quick errand. But what many people don't realize is that flip-flops can wreak havoc on your feet over time. The very design of these sandals forces your feet to work in unnatural ways, leading to potential problems down the road.
Arch Collapse:
Lack of support leads to overpronation.
Increased risk of plantar fasciitis.
One of the biggest issues with flip-flops is the complete lack of arch support. Your arches are crucial for shock absorption and proper weight distribution. When you wear flip-flops, your arches flatten with each step, leading to overpronation (excessive inward rolling of the foot). This can contribute to a host of problems, most notably plantar fasciitis – that searing pain in the heel and arch that many people experience.
Toe Clawing: Constant gripping to keep the sandal on, can lead to hammertoes or bunions.
Think about how you walk in flip-flops. You're likely gripping with your toes to keep the sandals from sliding off. This constant clawing action can strain the small muscles in your feet and contribute to deformities like hammertoes and bunions. Over time, this gripping action can become habitual, even when you're not wearing flip-flops!
Muscle Matters: The Strain Beneath the Surface
It's not just the structure of your feet that suffers. The muscles in your feet and lower legs are also affected. The altered gait pattern caused by flip-flops can lead to muscle imbalances, with some muscles working overtime while others become weak and underused. This can contribute to ankle instability and increase your risk of sprains. Furthermore, the lack of cushioning in flip-flops means your feet are taking a pounding with every step. This can lead to fatigue and soreness, especially after prolonged walking or standing.
Foot Care Rx: Prevention and Treatment
Okay, so flip-flops aren't the best choice for your feet. But what can you do to mitigate the damage, or better yet, prevent it in the first place? Here are some tips:
Limit Flip-Flop Time: Reserve flip-flops for short trips, like to the pool or beach. Avoid wearing them for extended periods of walking or standing.
Choose Supportive Flip-Flops: If you must wear flip-flops, look for options with some arch support and cushioning. Some brands offer sandals with contoured footbeds and thicker soles.
Stretch Your Feet and Calves: Regular stretching can help maintain flexibility and prevent muscle imbalances. Focus on calf stretches and toe exercises.
Self-Massage: Give your feet some love with regular self-massage. Use your thumbs to apply pressure to the soles of your feet, paying attention to any tight or tender areas.
Consider Orthotics: If you have flat feet or other foot problems, consider wearing custom orthotics in your shoes to provide additional support.
Strengthening exercises: Simple exercises like towel curls and marble pickups can help strengthen the intrinsic foot muscles.
The Long Walk Home
Your feet are the foundation of your body, and taking care of them is essential for overall health and well-being. While flip-flops might seem like a convenient and comfortable option, their long-term effects can be detrimental. By making conscious footwear choices and incorporating simple foot care practices into your routine, you can keep your feet happy and healthy for years to come. If you're experiencing foot pain or discomfort, consult with a podiatrist or massage therapist for personalized advice and treatment. Remember, healthy feet make for a happy you!
Because taking care of your body today changes how you live tomorrow.-Lucinda
Shop our recommended footwear linked below:
Blog Post Title Four
It all begins with an idea.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.