BIG IDEAS FOR AGES 10–12
Dr Posture Kids.
Small changes.
More room to move.
Homework, games, school bags, adventures. Let’s explore how to help your body through all the things you love doing.
Let’s explore Here with a grown-up? Start here.
Your guide to a more comfortable day.
FIRST, THE BIG IDEA
What is posture,
anyway?
It is how you hold your body when you sit, stand or move. Reading a book? Reaching for a ball? Your posture changes with you.
Aim for comfortable support and regular movement. You do not need to hold one “perfect” pose all day.
01 / EXPLORE YOUR DAY
Where shall we start?
Pick a place. Discover three little changes.
Tap a numbered tip to find out more.
Homework
Make your space fit you.
Your desk can do some of the supporting.
1Let your chair help
Rest comfortably against the back of your chair. Let your shoulders relax instead of holding them up.
2Give your feet a home
Use the floor or a stable foot support. Ask a grown-up to help if your chair is too high.
3Bring your work closer
Keep your book, keyboard and mouse within easy reach. You should not have to keep stretching across the desk.
Finished a page? That is a handy moment to change position or take a movement break.
Tap a numbered tip to find out more.
Screens & games
Make screen time comfortable.
A small change can make screen time more comfortable.
1Support your arms
A cushion or table can help support your arms and device, so you do not have to hold everything up.
2Find a comfortable view
Tilt or raise the screen so it is easy to see without staying bent over it. Ask for help adjusting your setup.
3Pause between levels
Use a natural stopping point to put the device down and move. Even a comfortable position needs a change.
Your next adventure can be off-screen: a game, a walk or a favourite song to move to.
Tap a numbered tip to find out more.
School bags
Pack what you need for today.
A bag should help you carry things, not make your day harder.
1Use both straps
Two shoulder straps help spread the weight. Ask a grown-up to adjust them so the bag sits comfortably close to your back.
2Check what is inside
Take the books and equipment you need. Leave unnecessary extras behind or use a locker when you can.
3Give yourself a bag break
Put the bag down when you do not need to carry it. If it feels too heavy or hurts, tell a grown-up.
Before tomorrow: choose one extra thing you can leave out of your bag.
02 / MAKE ROOM TO MOVE
Time for a
plot twist.
Been in one position for a while? Choose a comfortable way to change things up.
Move in a way that works for your body. Sitting, standing or using wheels all belong here.
If something hurts, stop and tell a trusted grown-up. You do not need to push through pain.
03 / TAKE IT INTO REAL LIFE
Your three
little wins.
Try these today. Tick each one when you have done it—there is no rush.
Your ticks stay on this page only and reset when it reloads. No sign-up needed.
One small change is a good place to start.
For parents, carers & teachers
Help them explore, without pressure.
These short lessons are written for children around 10–12. Try one practical change together, help adjust furniture or straps, and make room for enjoyable activity.
This is general education, not an assessment or treatment plan. Children’s bodies and support needs differ. Adapt ideas to their abilities and follow any individual advice from their health professional.
If a child has pain, avoid pushing through it. Persistent or recurring pain, or difficulty with daily activities, deserves advice from a qualified health professional.
The activities need no names, email addresses, photos or saved progress. This page does not grade a child’s body or posture.
The guidance behind the tips
The everyday examples draw on children’s physiotherapy guidance and Australian movement recommendations. Regular active play matters too; these short breaks are just one part of a child’s day.
- NHS Fife: looking after children’s backs and necks ↗
- NHFT: children’s physiotherapy and posture advice ↗
- Australian Government: movement guidance for ages 5–17 ↗
Sources checked 3 November 2026.
Get comfortable. Get curious.
Go enjoy your day.