Worried about your kid's posture?

Teenagers are generally known for slouching, but with cell phones, the trend is getting much worse.


Forward Head Posture

The average human head weighs ten pounds.  The body is designed to hold that up quite easily.  However, for every inch that your head drifts forward, you add an additional ten pounds of pressure onto your spine.  That's a lot of weight!   If you've drifted forward just three inches, your head now "weighs" 40 pounds. 

This is a huge contributor to neck and upper back pain.  In order to hold up all that weight muscles get tight, and joints get compressed.  Even young kids are starting to have these symptoms.



Sitting is starting to get a lot of bad press.  And, deservedly so.   Sitting pretty much shuts down the muscles in your lower body.  Later, when you need them, they're not there.  Your back starts doing more work, or that gives out and you just hang on your ligaments. 

In order to be upright, you need to get stability from somewhere.  Ideally, it's from your glutes and activated leg muscles.  Less ideally, it's from an over-flexed (slouched) or over-extended (arched) back.



The fellow on the left has a few things going on.  Forward head posture (lots of extra pressure on upper back), sitting (glutes have shut down), and slouching. 

One of the biggest effects that slouching has on the body is that it prevents good breathing.

Give this simple experiment a try.  Sit up with good posture and take a deep breath in through your nose.  Now, slouch.  Let your back collapse, your shoulders roll inward, and your head drift forward.  Try a deep breath now.  How was it?  Is your kid getting enough oxygen?

How We Help

We won't be taking away your kids cell phones, or making them suddenly lose interest in video games. (Sorry). What we can do is teach them some strategies to offset all the sitting and computer time. 

This class address posture in a completely different way than you'd think.  It's not walking around with books on their heads or telling them to just "sit up straight".


This is an interactive class to wake up all the muscles and patterns that are lost with sitting and forward head posture. 

Outside Magazine produced an excellent three minute video entitled:

Sitting is wrecking your body. More standing isn't the Solution.

This is a similar approach that is taken in our four-week workshop called Breathe-Stabilize-Move.

Breathe - Stabilize - Move

In this class you and your kid will learn how to:


Breathe for stabilization



back and shoulder muscles so that good posture becomes effortless


Wake up

glutes, and ankles, and feet - so that you are more connected to the ground


Ditch your chair

and spend more time in active sitting positions - to keep blood and oxygen and energy flowing

Class Details:

  • This is a four week workshop that consists of a one hour class each week, for four weeks.

  • You can schedule the day and time of each of the four sessions around your schedule. Evening sessions are available.

  • Minimum class size is 2, preferably a parent and a child. You can add a second child (or parent, partner) at no cost. In other words, the third family member is at no cost.

  • Parents will need to be on the premises during the class.

  • We strongly encourage parents to take the class with their kids. This way you can get a feel for what your kids are learning, and you can set a good example by doing the homework with them.

  • Cost is $130 (+tax) per person which includes all four sessions.

  • Recommended age is 10 and up, but obviously every kid is different. If you think your kid can focus on a combination of learning and gentle physical activity for 45 minutes then we trust your judgment.

  • Questions? Feel free to call 505-835-0049 or e-mail DocEmily@SquareOneFitnessABQ.com

But what if I don't have kids?

Don't panic.  We offer this class to groups of 2-3 adults as well.  Just find a friend or two that is interested and you're all set.