Your Athletes Posture Could be Affecting How They Move
Updated: Sep 5
Dr. Mom | Raising Whole Athletes
When we think about athletic development, they usually think about practices, games, workouts, speed, strength, and skill work.
But there is something else that matters:
The positions your athlete spends hours in every day.
Phone posture.
Homework posture.
Reading posture.
TV and gaming posture.
How they sit.
How they stand.
How they rest.
These habits may seem small, but over time, they can affect how an athlete carries and controls their body.
That does not mean your child needs perfect posture all day.
It means posture is worth paying attention to.
Why Posture Matters for Athletes
Athletes do not only develop during practice.
Their bodies are adapting all day long.
The positions they repeat most often can affect:
Head and neck position
Shoulder posture
Core control
Hip mobility
Knee position
Foot position
Balance
Movement quality
Posture is not just about looking neat or standing tall.
It affects how well an athlete can control their body when they run, jump, land, cut, squat, and change direction.
Phone Posture
One of the biggest habits to watch is phone posture.
Many young athletes spend time with:
Head dropped forward
Shoulders rounded
Back slouched
Phone held low
Core relaxed
Over time, this can contribute to forward head posture and rounded shoulders.
Better habit
Encourage your athlete to:
Bring the phone closer to eye level
Relax the shoulders
Sit tall without being stiff
Take breaks from looking down
The goal is not perfection.
The goal is awareness.
Homework Posture
Homework can also affect how an athlete sits and holds their body.
Watch for:
Feet not touching the floor
Rounded shoulders
Head close to the paper or screen
Slouched back
Sitting twisted to one side
Knees tucked under the body
Better habit
A better setup includes:
Feet flat on the floor
Hips and knees around 90 degrees
Back supported when needed
Shoulders relaxed
Paper or screen at a comfortable height
Breaks every 20–30 minutes
Small changes can make a difference.
Reading, TV, and Gaming Posture
Many kids naturally curl up when they read, watch TV, or play games.
That is not automatically bad.
The issue is when the same position is repeated for hours.
Watch for:
Slouching
Sitting on one foot
Knees tucked under the body
Head forward
Shoulders rounded
Body twisted to one side
Better habit
Encourage your athlete to:
Change positions often
Sit with both feet on the floor sometimes
Avoid always sitting on the same leg
Take movement breaks
You do not need to correct every position.
Just help them notice patterns.
What Parents Can Watch For
Start by observing your athlete from the front and side.
From the front
Look at:
Head position
Shoulder level
Knee position
Foot position
Arch position
Weight shift
From the side
Look at:
Forward head posture
Rounded shoulders
Rib flare
Low back arch
Knees locking backward
Weight mostly on toes or heels
During movement
Watch:
Squats
Lunges
Single-leg balance
Running
Jumping
Landing
Movement often tells you more than standing posture.
An athlete may look fine standing still but lose control once they move.
Posture Is Not About Being Perfect
Your athlete does not need to sit perfectly all day.
They do not need to stand stiff.
They do not need perfect alignment every second.
They are kids. They should move, rest, play, and relax.
But they also need body awareness.
The goal is to help them learn:
How their body is positioned
How to correct when needed
How to move with better control
How to build strength around better habits
Good posture is not about being rigid.
It is about having awareness, strength, and control.
When to Pay Closer Attention
Posture and alignment may need more attention if your athlete has:
Pain
Frequent injuries
Poor balance
Limping
Knees collapsing inward
Feet rolling inward
Knees locking backward
One side that looks very different from the other
If your athlete has pain or difficulty participating in sports, it is best to have them assessed by a qualified professional.
Do not use an exercise guide to push through pain.
How Alignment Awareness Can Help
This is why we created the Alignment Awareness Program.
It helps parents understand what to look for without fear or confusion.
Inside the guide, parents learn:
What ideal alignment generally looks like
How to assess posture at home
What to watch for with knees and feet
Common patterns like genu valgum, genu varum, knee hyperextension, and kyphotic posture (if these sound like foreign words to you, Alignment Awareness is FOR YOU)
Exercises to build better strength and control
Core exercises to support movement
4-week plans for each condition
When to seek professional help
The goal is not to label your athlete.
The goal is to recognize patterns and help them move better with the body they have.
Ready improve your child's posture and alignment?
Here is the full Alignment Awareness Program.
Not sure your child needs a posture assessment?
Here is a FREE POSTURE & ALIGNMENT GUIDE. DOWNLOAD THE GUIDE TO HELP DETERMINE IF YOUR CHILD WOULD BENEFIT FROM THE FULL PROGRAM.
Your athlete’s posture habits matter.
Not because one bad sitting position will ruin their movement.
But because repeated positions can shape how they carry, control, and use their body.
Start small.
Watch how they sit. Watch how they stand. Watch how they move.
Then help them build better control, one habit at a time.
Build the athlete behind the sport.
Dr. Mom | Raising Whole Athletes
Comments