Heavy Backpacks?

Backpack season is in full swing… and so is the slouching.

Whether it’s school bags, sports gear, work totes, or laptops - heavy loads can quickly turn into rounded shoulders, forward head posture, and mid-back tension.

The good news? A few simple exercises can make a BIG difference.

Here's how to fix it...

Quick Backpack Reminders

• Backpack weight should be no more than 10–15% of body weight
• Always use BOTH straps
• Tighten straps so the bag sits high and close to the body
• Keep heavier items closest to the back

Exercise #1: Wall Angels (Perfect for Adults + Teens)

This one is amazing for rounded shoulders and “tech neck.”

Step 1:

• Stand with your back against a wall.

• Feet about 6 inches away.

• Keep your head, upper back, and hips gently touching the wall.

• Lightly tuck your chin (think “double chin,” not looking down).

Step 2:

• Bring your arms into a goal post position - elbows bent at 90 degrees, backs of hands against the wall.

Step 3:

• Slowly slide your arms upward toward overhead.

• Keep your ribs down and avoid arching your lower back.

Step 4:

• Slowly return to the starting position.

• Aim for 8-12 slow reps

• 2-3 sets

• Daily for best results

If your hands don’t stay fully on the wall - that’s okay! Only go as high as you can with good form.

Exercise #2: Chin Tucks (Simple + Powerful for All Ages)

This is one of the BEST exercises for forward head posture.

Step 1: Sit or stand tall.
Step 2: Gently pull your chin straight back (like you’re making a double chin).
Not down - just straight back.
Step 3: Hold for 5 seconds.
Step 4: Relax.

10 reps
2-3 times per day
Especially after screen time or homework

This helps reduce neck strain and tension headaches.

Exercise #3: Scapular Squeezes (Easy for Kids!)

Perfect between classes or homework breaks.

Step 1: Sit or stand tall.
Step 2: Pull your shoulder blades back and down (like you’re tucking them into your back pockets).
Step 3: Hold 5 seconds.
Step 4: Relax.

10-15 reps
A few times throughout the day

These strengthen the mid-back muscles that help keep posture upright.

If your child (or you) can’t comfortably stand against a wall with head, shoulders, hips, and heels touching - that’s an early warning sign

The earlier we address posture stress, the easier it is to correct.

If you have questions about posture, tension, headaches, or backpack strain, we’re here to help.

Let’s keep those spines strong and upright

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