Back-to-School Tips for Pediatric Therapy Patients

Back-to-School Tips for Pediatric Therapy Patients

Now that the back-to-school season is here, parents of pediatric patients receiving Occupational Therapy (OT), Speech Therapy, and Physical Therapy (PT) services may have concerns about ensuring a smooth transition for their children. This blog post aims to provide valuable tips and insights to help parents navigate the return to school for their young ones who require these specialized therapies.

  1. Communication with School Staff: Open communication with teachers, aides, and other school staff members is crucial. Share your child’s therapy goals, needs, and any relevant information to ensure a consistent approach to their development and progress.
  2. Individualized Education Plan (IEP) Review: If your child has an IEP or 504 plan, review and update it before the school year starts. Make sure the plan includes the necessary accommodations and services that support your child’s OT, speech, and PT requirements.
  3. Consistent Home Exercises: Work closely with your child’s therapists to establish a routine of home exercises. Consistency between therapy sessions and home practice enhances progress and reinforces the skills being taught.
  4. Sensory-Friendly Classroom: Collaborate with the school to create a sensory-friendly classroom environment. Implement strategies that accommodate sensory sensitivities and preferences, promoting a comfortable learning environment for your child.
  5. Breaks and Rest Periods: Ensure your child’s school schedule allows for breaks and rest periods if needed. These pauses can help prevent sensory overload and fatigue, contributing to a more successful learning experience.
  6. Assistive Technology: Explore and incorporate assistive technology that supports your child’s communication or mobility needs. This could include speech-generating devices, adaptive writing tools, or mobility aids, enhancing their participation in the classroom.
  7. Peer Interaction and Socialization: Encourage opportunities for peer interaction and socialization. Collaborate with the school to facilitate inclusive activities that promote positive interactions and friendships.
  8. Routine and Predictability: Maintain a consistent daily routine that includes time for therapy, school, play, and rest. Predictability helps children with sensory processing challenges feel more secure and in control.
  9. Educate Peers and Teachers: Help raise awareness about your child’s condition, therapy needs, and any potential challenges among classmates and teachers. This promotes understanding, empathy, and a supportive classroom environment.
  10. Celebrate Achievements: Acknowledge and celebrate your child’s achievements, both big and small. Positive reinforcement and encouragement play a vital role in boosting their confidence and motivation.

With thoughtful planning, open communication, and a collaborative approach between parents, therapists, and school staff, pediatric patients receiving OT, speech, and PT services can have a successful and fulfilling back-to-school experience. By implementing these tips, you can help your child thrive academically, socially, and emotionally in their school environment.

Earn A+ for Attendance at Southland – Learn How!

Earn A+ for Attendance at Southland – Learn How!

Not missing pediatric therapy appointments is crucial for the well-being and development of your child. Consistent attendance ensures that your child receives the necessary interventions, treatments, and support to address their specific needs. Here are some reasons why not missing pediatric therapy is important:

  • Continuity of Care: Regular therapy sessions allow therapists to track your child’s progress and make necessary adjustments to their treatment plan. Consistency is key to achieving positive outcomes and addressing developmental delays or concerns effectively.
  • Early Intervention: Pediatric therapy often focuses on early intervention, which aims to address developmental delays or disabilities in their early stages. Prompt treatment can significantly improve your child’s long-term prognosis and minimize the impact of any challenges they may face.
  • Skill Building: Therapy sessions provide opportunities for your child to acquire and refine various skills, such as communication, motor skills, social interaction, and emotional regulation. Consistent attendance ensures that your child receives regular guidance and practice to foster their overall development.
  • Support and Guidance: Pediatric therapists not only work with your child but also provide valuable guidance and support to parents. They can offer strategies, resources, and education on how to support your child’s progress and address their needs effectively

To help you remember and manage your child’s therapy appointments, here are some tips for parents:

  • Set Reminders: Utilize reminders through your phone, computer, or a physical calendar to mark the date and time of each appointment. Set up multiple remin
  • ders in advance to ensure you have ample time to prepare.
  • Create a Routine: Establish a consistent routine around therapy appointments. For example, if your child has therapy sessions every Tuesday at 3 p.m., make it a habit to prioritize and plan your schedule accordingly.
  • Use Technology: Take advantage of technology to keep track of appointments. You can utilize scheduling apps, digital calendars, or reminder apps that allow you to set notifications and send you alerts before each appointment.
  • Communication with Therapists: Maintain open communication with your child’s therapists. They can help you understand the importance of each session, the progress your child is making, and any additional tips or resources to support their therapy at home.
  • Plan Ahead: Schedule appointments well in advance whenever possible. This allows you to plan your commitments around the appointments and reduces the likelihood of conflicting schedules.
  • Consider Transportation and Logistics: Factor in transportation and logistics when planning for appointments. Ensure you have a reliable means of transportation and consider any additional arrangements or accommodations you may need.
  • Share the responsibility of remembering appointments with your partner or other family members involved in your child’s care. Delegate tasks and ensure everyone is aware of the therapy schedule.

Remember, your child’s therapy appointments are essential for their growth and development. By implementing these strategies, you can reduce the likelihood of missing appointments and provide your child with the consistent support they need.

Missing Therapy Appointments Affect Progress

Missing speech, occupational, or physical therapy visits can have detrimental effects on a child’s development and progress. These types of therapy are often essential for children with disabilities or developmental delays to improve their communication, motor skills, and overall quality of life.

When a child misses a therapy session, they miss out on valuable time and opportunities to practice and improve their skills. This can lead to a delay in progress and make it harder for t

Physical therapy baby

he child to catch up. Additionally, missing therapy sessions can disrupt the continuity of care and make it harder for the therapist to effectively track the child’s progress and adjust their treatment plan accordingly.

Furthermore, therapy sessions are also an important opportunity for parents and caregivers to learn strategies and techniques to support their child’s development at home. By missing these sessions, parents may miss out on valuable information and resources that can help their child make progress outside of therapy. In some cases, missing therapy sessions can also result in insurance companies or funding sources reducing or discontinuing coverage for therapy services. This can make it even more difficult for families to access the care their child needs.

Speech therapy helps children develop their language and communication skills, which are essential for social interaction and learning. Missing a speech therapy session can lead to a child falling behind in their language development and struggling to communicate with others.

Occupational therapy helps children with fine motor skills, such as writing, grasping, and manipulating objects. It also helps with sensory processing, self-care, and daily living skills. Missing an occupational therapy session can lead to a child struggling with basic tasks and activities, such as getting dressed or writing their name.

Physical therapy helps children develop gross motor skills, such as walking, running, and jumping. It also helps children with balance, coordination, and strength. Missing a physical therapy session can lead to a child struggling with physical activities, such as playing sports or climbing stairs.

In addition to missing out on important skills, missing therapy sessions can also lead to a child feeling discouraged and demotivated. Children often look forward to their therapy sessions and may feel disappointed if they have to miss them.

Overall, missing speech, occupational, or physical therapy visits can have serious consequences for a child’s development and progress. It’s important for families to make every effort to attend these sessions and take advantage of the valuable resources and support they provide.

If you miss a scheduled appointment you can ask your therapist for a makeup appointment. Many therapist schedules are full and finding slots can be challenging but our therapist are always willing to help. When your child continues to succeed we all win. If you are struggling to keep your appointment time, let our therapists and staff help you find a way to help. Message us below if you need assistance finding solutions.

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Southland Pediatric Therapy Ranked #55 in Bulldog 100

Southland Pediatric Therapy Ranked #55 in UGA Bullddog 100


On January 26th, 2019 Southland owners and University of Georgia alumni, John and Dee Dee Mesaros, were honored as owning one of the 100-fastest growing businesses operated by UGA alumni. John and Dee Dee Mesaros, honorees, attended the Bulldog 100 event along with business partners, Billy and Dawn Kearney, MS CCC-SLP and enjoyed the company of fellow Bulldogs. The countdown began at number 100 and the suspense was building as the business names were called out by current UGA students. Southland Pediatric Therapy took #55! This was such a great honor for us and we plan be "repeat customers" next year with the goal of being in the top 50. Go Dawgs!

Southland Snapshot: Bulldog 100, Dining in the Dark and New SLP

Happy New Year!

We hope you had an amazing time celebrating the holidays with your loved ones and that 2019 is off to a great start! As we enter the new year, please keep us updated on any changes to insurance, personal information, phone numbers, IEP or IFSP documents, etc. Keeping our records as up to dateas possible helps us serve you and your children.


Last month our team found out that Southland owners and University of Georgia alumni, John and Dee Dee Mesaros, were nominated for the Bulldog 100. This means that they own one of the 100-fastest growing businesses operated by UGA alumni. Later this month, John, graduating class of 1995 and Dee Dee, UGA class of 1993, will be honored at the 10th Anniversary Bulldog Celebration banquet on January 26th, 2019. To get to know a little more about Southland Therapy and its wonderful leaders, members of the University of Georgia alumni visited our beautiful city of Savannah to meet with Dee Dee. Keep an eye on our social media for updates about the event.


Amanda earned her Master’s degree in Speech-Language Pathology and Audiology from Miami University. Amanda has worked in various pediatric settings: schools, private practice, and natural environment/early intervention for the past 3 years. She was trained in the Coaching Model of intervention, helping families interact with their children in a way that supports their development. She is ASHA certified and holds a South Carolina license.

Amanda has found extreme joy in working with the 0-3 years population and says that “work is fun even when it’s challenging.” Her favorite parts of the job include seeing the improvements each child makes and seeing the look on parent’s faces when their child has accomplished something new. Originally from Ohio (Go Bucks!), she recently moved to South Carolina with her husband, who is in the Navy. They have one fur-baby, a miniature pinscher, Harley. In her free time, Amanda enjoys photography, crafting, and making wreaths. She also loves to ride motorcycles and travel with her husband. They hope to go to Greece, Germany, and Croatia someday!


“Dining in the Dark is a rare and unique sensory experience where guests can gain a better understanding of vision loss and blindness. First, a blackout chamber allows your eyes to adjust to complete darkness. After your three minute adjustment time, a member of our local SWAT team will guide you to your seat and it is there where your journey begins. Once at your table, you will begin a whole new heightened appreciation of smell, taste, sound and touch.” (from Facebook event details)

On January 12, 2019, Southland Therapy SLP Andrea attended the 3rd annual Dining in the Dark event held at the Embassy Suites in Savannah. The event gives guests a chance to eat a meal entirely in the dark to simulate what it’s like to navigate through life while blind. Andrea’s husband, Fabian Hinostroza, is a Vision Rehabilitation Therapist at the Savannah Center for Blind and Low Vision. The center provides “programs that assist children and adults living with blindness or vision impairment the opportunity to achieve their highest level of independence.” (from Facebook event details) Andrea stated that this event is “a chance to bring awareness and knowledge to understand what it is like to live with no sight and to realize that, for a lot of people, the lights don’t turn back on.” She was honored to volunteer and hopes to help spread awareness.

If you or a loved one could benefit from their services, contact the Savannah Center for Blind & Low Vision.

Phone #: 912-236-4473


Keeping our kids healthy and safe are top priorities for all parents and caregivers. When it comes to cold and flu season, nothing can strike fear into the heart of a parent more than when your child comes home with that trademark runny nose and glazed-over look. There’s no denying it – they are sick! Teaching kids the importance of keeping germs to themselves can be tricky, especially with really young children. We gathered a few helpful tips to help keep your household germ-free this winter!

1. WASH YOUR HANDS: Teach your child the proper way to wash to get all those pesky germs.

Use warm water and soap then rub the front and back of the hands for at least 15 seconds. Have them sing “Happy Birthday” to be sure they wash long enough. Don’t forget between the fingers too!

2. SNEEZE INTO YOUR ELBOW: Try to have them aim for their arm instead of their hands.

When coughing or sneezing, aim for the elbow in order to keep the hands germ free.

3. STAY HYDRATED & EAT WELL: Because it’s important during any season, especially winter!

Eating right and drinking plenty of water can help keep our bodies strong. We need strong bodies to fight off any stinky germs that try to make us sick! Getting a cool new water bottle can help get the child excited about drinking more fluids. Making homemade popsicles with diluted fruit juice is also a great way to be sure they are getting enough fluid each and every day.

4. WHEN IN DOUBT, STAY HOME: Contain the germs by keeping them home in bed. If your little one isn’t feeling well, keep them home. Your child’s teacher and therapist will appreciate you looking out for the wellbeing of everyone else in the classroom and office.

Southland Snapshot: HAPPY THANKSGIVING! Bulldog 100, New SLP and ASHA Convention


We want to wish our Southland patients, their families and our staff a fabulous holiday season. We hope you had a wonderful turkey day and are getting excited for your holiday plans. Please see below for office closures and plan accordingly with your therapist for any missed therapy appointments due to travel or days off.


– December 24 – 26th (Christmas Break)

– January 1st (New Years Day Only)



Southland owners and University of Georgia alumni, John and Dee Dee Mesaros, have been nominated as owning one of the 100-fastest growing businesses operated by UGA alumni. “The Bulldog 100 embody the best of the University of Georgia…[they] are leading the way in business and are building better communities. They are committed to their ideas, their innovations, and their employees. They demonstrate the value of a degree from the birthplace of public higher education.” ( John, graduating class of 1995 and Dee Dee, UGA class of 1993, exemplify what it means to be a Georgia Bulldog. Southland Therapy is lucky too have such compassionate, dedicated and professional leaders.

Final rankings will be announced January 26th, 2019 during the 10th Anniversary Bulldog Celebration. GOOD-LUCK DEE DEE & JOHN – WE ARE SO PROUD OF YOU!



On November 15th 2018, Georgia SLP Marjory flew to chilly Boston, MA for the three-day ASHA (American Speech- Hearing Association) Convention. All of our SLPs are ASHA certified and are credentialed through this national organization. Each year therapists from all over the country convene at the convention. They earn CEU credits (Continuing Education Units), visit the vendor booths and become re- energized about their passion for speech and hearing. Marjory had an amazing time. She said the highlights of her trip included the opening ceremony which featured bagpipers in full kilt, and seeing a snowstorm. We are glad to have her back with us here in sunny Savannah and are so thrilled she had an amazing and inspiring time at the ASHA 2018 Convention.



Shelley received her undergraduate and Master’s degrees from the University of Georgia (Go Dawgs!). She works at Southland in the afternoons and full-time in the Savannah-Chatham Public School System as a Speech Pathologist in the PSI Program. Her favorite part of the job is when the children make her laugh (which is every day!) Her second favorite part is seeing how proud the parents are when their children learn something new. Some of her favorite hobbies include hanging with her family, watching her daughter cheer, and watching the Georgia Bulldogs play. Her favorite dessert is raw cookie dough and says that it’s a risk she is willing to take. Shelley has a grown son and a daughter in high school. WELCOME TO THE SOUTHLAND TEAM SHELLEY!



Georgia Southand SLP Shelley shares the importance of early invention and the ways it helps children throughout their years in school.

“Preschool Intervention (PSI) is a program that actively seeks to locate and identify children 3-5 years, who may have developmental delays, and in need of special education and related services. Early identification of developmental delays can help children avoid serious learning problems when they reach elementary school age.” (

In the state of Georgia, state programs such as Babies Can’t Wait provide early intervention services in the home or daycare from birth to 3 years old. After the age of three, a federal program called PSI helps children receive necessary treatment to ease them into the school system. Therapy provided through the PSI program is paid for through the school system. Services provided in clinics like Southland Pediatric Therapy, is paid for through insurance companies. This allows children to receive services through both programs. If your child gets therapy outside of Southland, please keep us informed. We would like to communicate with your child’s care team.

Contact the PSI program to get started – 912.395.1294. If you have any questions, please speak to SLP Shelley – she is extremely knowledgable and willing to help!



On Saturday, November 5th, Southland staff walked around Lake Mayer in Savannah in support of the GSU Rite Care Center. The Scottish Rite Care Center is located on the Armstrong Campus of GSU. The center provides Speech Therapy services for a minimal fee. Led by GSU Faculty and graduate students, the program proves to be a great resource for our community. It is also a wonderful learning opportunity for GSU graduate students. On the brisk Saturday morning, Outreach Coordinator Laura with her daughter, alongside SLP Cindy and GSU professors and students, walked around Lake Mayer. Surrounded by honking geese and fallen leaves, the beautiful fall weather didn’t disappoint.


Southland Snapshot: Happy PT Month, LDSS Buddy Walk and new Therapists


We want to wish our Southland Physical Therapists a happy PT Month.

Thank you for all your hard work and dedication to your patients. Southland PTs: Anne Marie, Brandi, Laura, Leslie, Mary Beth and Rachel.

We are lucky to have you on our team!



October was a busy month full of wonderful events in support of two great local organizations. The month kicked off with the LDSS Buddy Walk which took place in Forsyth Park on an unseasonably warm and humid day. October is Down Syndrome Awareness Month AND LDSS is “a family support group for anyone touched by Down syndrome in the greater Savannah, GA / Lowcountry area.” With over 50 booths and hundreds of participants, the day was a huge success. Our second event of the month was the AMBUCS Bowlapalooza at the AMF lanes in Savannah. With celebrity bowlers and local sponsors, the event raised over $120,000. Savannah AMBUCS was able to give an Amtryke adaptive tricycle away to a very deserving boy and will be able to provide the gift of mobility to many more kids.

Join us at the Walk for Rite Care at Lake Mayer on Nov. 3rd @ 10 a.m!


Please join us in congratulating Andrea who completed her Clinical Fellowship Year (CFY) and is now a Georgia licensed Speech-Language Pathologist. The CFY is completed as the last phase of the graduate program. After graduating with a masters degree in Speech-Language Pathology, 1,260 hours of therapy must be completed under the mentorship of an ASHA- certified Speech-Language Pathologist. SLP Cindy Green mentored Andrea who completed her CFY in just under a year. We are so proud of her hard-work and dedication to her patients, their families, and the staff at Southland. We are lucky to have her on our team and hope she will be with us for a long time to come. Andrea is a bilingual SLP who can evaluate and treat both English and Spanish speaking patients. Good job Andrea- we are so very proud of you!




Rossana received her Master’s degree in Clinical Audiology and Speech-Language Pathology from Pontifical Catholic University, in Brazil. She also participated in 2-year post-graduate specialization programs: one in Orofacial Myofunctional Therapy and another in Public Health. She moved from Brazil to Seattle, WA, U.S. in 2012 and since 2016 has called Savannah home. Rossana has over 16 years’ experience and is a specialist in the area of Orofacial Myofunctional Therapy (OMT).

Her main focus as a professional is to provide individualized treatment and customized therapy with a team work approach when applicable. She has extensive experience working with clients with oral motor, normal and abnormal orofacial/craniofacial development and function, and orofacial functional disorders associated with incorrect swallowing patterns (known as tongue thrust), feeding disorders, mouth breathing, abnormal sucking habits, syndromes, cerebral palsy, craniofacial abnormalities like cleft lip and palate, tongue/lip-tie and dental malocclusion, and articulation and speech disorders. Rossana is fluent in English and Portuguese, and is working on her Spanish.


Jennifer is originally from the Pacific Northwest. She earned her degrees in Communication Sciences and Disorders from Western Washington University in Bellingham, Washington. Jennifer has lived in Savannah for over a decade and is married with a preschool-aged son. She has been practicing speech therapy for over 15 years. She specializes in the treatment of apraxia of speech and autism-related language disorders. In her spare time, Jennifer enjoys camping, reading, and crocheting. She is very excited to be a part of the Southland team!


What is Orofacial Myofunctional Therapy (OMT) and what problems does it help?

OMT is neuromuscular re-education that aims to achieve adequate orofacial muscular patterns for optimal functioning of breathing, chewing, suctioning, swallowing, speech, and even sleeping. Orofacial myofunctional intervention includes behavior modification techniques and orofacial myofunctional exercises to improve the strength, tone, mobility and/or coordination of orofacial structures (tongue, lips, cheeks, pharynx and jaw), focusing on the airway, rest posture and oral awareness (RAMIRES, McCORMICK, 2014).

Is someone you know currently experiencing incorrect swallowing patterns? Examples include: tongue thrust, mouth breathing, oral habits such as thumb sucking, excessive pacifier use or nail biting, tongue and/or lip-tie, oral-motor dysfunction, drooling, cleft lip and/or palate, sleep disorder breathing, dental malocclusion or feeding/ swallowing disorders. Southland has skilled therapists that can evaluate to determine if surgery, additional therapies or referrals are necessary. Southland’s wonderful relationship with local area pediatricians, lactation consultants, pediatric dentists and ENTs allow our therapists to build a comprehensive team and provide a thorough plan to assist your child on their speech journey.

Have questions or concerns? Contact us to find out how we can help you


Southland Snapshot: 2018 Hurricane Preparedness and Amtryke awardee

Newsletter- September 2018 PDF

Hurricane Season is upon us:

This past week we were reminded that hurricane season is upon us as Hurricane Florence made her way for the Carolina coasts and affected many of our neighbors. We hope you and your loved ones are all okay and are thankful it didn’t hit us as hard as predicted. Hurricane season isn’t quite over and we hope that we won’t have anymore major storms, but if we do please remember to watch our Facebook page for updates and office closures. We promise to update our social media page often during these kinds of storms to keep you aware of our office closures or changes that could affect therapy.




Calli is a pediatric Occupational Therapist who loves developing a relationship with the kids and their families. She enjoys being creative in treatment and finding new and exciting ways to motivate a child. Calli is from Springfield, OH and recently graduated from Kettering College with her doctorate in OT. She has experience working as an ABA therapist in the home health setting.

Calli currently lives in Folly Beach, SC and loves enjoying the beach, going kayaking, and taking her dog Apollo on hikes and to the park. Some fun facts about Calli are that she played four years of softball in college, raised dairy feeders when she was younger, and enjoys sewing things like bags, quilts, pillows, and a  variety of other fun things! Calli also admits that ice cream and dark chocolate are her guilty pleasures! Calli has two sisters and one nephew. Her whole family lives in Ohio and this is her first time moving out of state.


Brittany received her bachelor’s degree in Speech-Language Pathology and Audiology from the University of North Carolina at Greensboro and her master’s degree in Communication Sciences and Disorders from Armstrong State University. She has worked with pediatric clients in a variety of settings which include: home health, teletherapy, school, and private practice. Brittany’s favorite part of the job is interacting with the kids and their families. She loves watching the kids make progress with their communication skills and master their goals!


Pencil Grip Tricks Recommended by OT Nicole

“The issue with many kids who hold a pencil with an inefficient grasp is the dexterity and limited motion that results. They are holding the pencil with their fingers wrapped in such a way that they can’t hold a pencil with dexterity. They lack pencil control needed for efficient handwriting speed. Letter formation suffers and legibility lacks. When a child moves ahead in grade level or age and are required to write more quickly, they can’t keep up with written work requirements and legibility suffers. They then can’t read their class notes, handwritten work, homework lists, etc.

For this pencil grip trick, you’ll need just a single clothespin. The clothes pin can be the standard wooden variety or a colorful plastic type. Why not make it a project and decorate the clothespins as a group to add a bit of fine motor play?”  

Post your pencil grasp clothespins on our Facebook page – show us how it’s working for your child!

Article and photos adapted from:



Chance has been a longtime patient of Southland Pediatric Therapy Services and makes us all smile as soon as he enters our doors. On Monday evening September 17th, Chance was honored at a ceremony at the Knights of Columbus in Savannah. Surrounded by family, friends, Savannah Ambucs members, his Amtryke sponsors and Southland Therapy staff, Chance’s smile reached from ear to ear as he showed off his new adaptive Amtryke and took his first ride around the room. His mother Yvette mentioned that instead of running behind him, she was going to need to wear her roller blades to keep up with her excited son. Chance received an Amtryke that will adjust and grow with him. If he does grow out of this size bike, he can donate this it back into the Ambucs organization and get the next size Amtryke to continue to enjoy life on three wheels. We couldn’t be more proud of this young man and felt honored that his family invited us to be a part of this exciting and wonderful event.

Congratulations Chance! Wear your helmet & be safe!

“The AmTryke Therapeutic Tricycle Program is about abilities, not disabilities. Our goal is to provide people with disabilities with all the classic benefits of riding a bike: mobility, strength, exercise, coordination, interaction with family and friends, & just pure fun!” (Excerpt from the Amtryke 2015 Catalogue)

Southland Snapshot: Back to School Edition!

Back to School Edition:

Now that summer has officially come to a close and the new school year is upon us, some of our therapists and staff offered to share some tips and information to help you and your children stay on task with their therapy goals. Our therapists are always available to you for any questions regarding your child’s success- even as the school year continues. Don’t be shy to ask!











“Teens and tweens who bury their heads and hands in their iPads, Laptops, Chrome Books and/or cellphones for several hours a day can inadvertently change their posture. It’s been dubbed “Text Neck” (neck slumped forward, shoulders rounded and tight chest muscles).

Kids can return to school and keep posture top of mind with a few stretches.

  • Shoulder Blade Squeeze: 

Pinch your shoulder blades back behind you,

working to touch your elbows. Once back as

far as you can go, hold this position for 5

seconds before relaxing. Repeat this 20 to 30


  • Neck Stretch:

Sit up nice and tall with your head held high.

Pull chin toward your chest, creating a double

chin, and hold this position for 5 seconds.

Repeat this 20 to 30 times.

  • Chest Stretch:

Stand in the middle of a doorway and hold both

ends of the door frame. Lean forward until you

feel a stretch. Hold this position for 5 seconds

and repeat 20 to 30 times.”


Article adapted from