Dear children, parents and mentors!

Registrations for teacher training and program administrator training are now open for school year 2023/24. Welcome!










Welcome to a wonderful journey through exercises for a healthy, upright posture. Poems, illustrations and short descriptions will help you easily memorize the exercises and perform them every day. We also recorded them for you:

Guided exercises for children

Stories for children

Exercises in a song for children

Dragi otroci, starši in mentorji!

Upright posture, good posture

Neuroscience proves that upright posture is a very dynamic state of body and mind within us that constantly oscillates around balance and needs to be learned to become aware of it, observe it, accept it and change it(skill).

Outwardly, however, uprightness is a neutral state and is the starting point for assertive * action and connection with the surroundings.

 To cultivate the balance of the musculoskeletal system as early as possible in childhood is as important as to cultivate regular oral hygiene, the meaning of which we no longer question. It is essential to introduce a daily conscious, correct posture. Children need to be taught the ability to self-correct and a sense of proper, flexible, good upright posture.


* Assertiveness means a way of behaving, thinking and communicating in which we clearly and decisively express our needs, emotions, desires and opinions on a verbal and physical level in a way that is respectful to both us and our co-speaker. Assertiveness also means the ability to choose and change one’s behavior. (source: Maja Koren Kocijančič)

Take 10 minutes, twice a day. Choose the exercise that best addresses you at that moment. Listen to your body as it holds the answer to your every question. Give it back its health and care. This includes caring for upright posture.

At each exercise, give yourself:



Inhale & exhale

Calming down

Directed movement


TOUCH is always performed with an open palm and soft fingers.

  • SLIGHT TOUCH – direct the trainee’s breathing to a certain part of the body and indicate the direction of release of a certain part of the body.
  • MODERATE PRESSURE – we offer the trainee balanced resistance, which emphasizes the activation of a particular muscle or muscle group.
  • FIRM GRIP – the trainee lets go, the grip is intended to place a part of the body in the correct position.

Enjoy the exercises. We wish you a pleasant journey!

1.Purpose of the program

  • REcreation = creating an upright posture
  • to teach children a regular daily routine of directed movement (exercise) and awareness of upright posture of body and mind
  • to correct the balance of the musculoskeletal system in early childhood
  • a faster and correct response of the individual at the onset of pain
  • awareness of one's responsibility for spine health, posture and back pain
  • increase daily physical activity
  • be aware of the benefits of upright posture for health and well-being
  • introduction of regular, professionally-oriented exercise in all primary schools in Slovenia - an analogy with the oral hygiene program (90% of all schools in Slovenia) - success is possible!
  • creating future upright generations
  • change of mindset - several aspects of uprightness:
  • posture - self-confidence
  • upright character - interest in the environment, respect, motivation
  • upright consciousness - mindfulness

2.Problems - the cause of problems

  • static lifestyle
  • sitting
  • digital screens
  • poor posture
  • improper skeletal loading

3.Problems – consequences

  • poorly developed muscular tissue
  • skeletal asymmetry - poor posture diagnosed in 38.3% of children *
  • pain syndromes, inflammation and musculoskeletal changes that can only be managed by changing habits
  • headache
  • pain in the neck and lumbar spine, already present in young children
  • greater tendency to develop depression
  • 85% - 95% of non-specific pain in the spine, the cause of which cannot be determined
  • 11% X-ray diagnosis of the lumbosacral spine
  • common sick leave due to back pain:
    • 20 - 44 years 12.5% of the population
    • 45 - 64 years 26.9% of the population

*source: Kratenova J, Zejglicová K, Malý m, Filipová V: Prevalence and risk factors of poor posture in school children in the Czech Republic. J Sch Health. 2007, 77: 131-7.

4.The goal of the program

  • Upgrade of preventive programs of health education content for children, elementary school pupils and adolescents (National Institute of Public Health)
  • effective connections between institutions (National Institute of Public Health, educational system and The Ministry of Health) and individuals (children, parents)
  • long-term introduction of the program in schools, as such it is also considered by the National Institute of Public Health
  • introduction of the program, initially in two classes at grade level (from 1st to 4th grade)

5.Annual program and the time strain of the administrator

The workload per class means 10 minutes / day for the class teacher. And a 1h “competition” at the end of the school year.

The workload for the administrator, for example the first triad or 6 grades means:

The first year
  • Learning phase: : first 4 weeks 25min/class/week (total: 12h)
  • Maintenance and correctional phase: until the end of the school year, once every three months 25 min/class (total: 9 h in the whole school year)
Second year (and subsequent years)
  • renewal phase: once every two weeks 25 min / class (total: 6h)
  • maintenance phase: work in groups of 8 - 10 students (extended stay or physical education) 25 minutes/group, once a semester (total: 12h)

At the end of each school year 1h / generation  "upright display " (total: 3h)

The workload for grade level teachers 10 min/day

6.Price of the program

Costs to be planned by each school FOR SUSTAINABLE INTRODUCTION OF THE PROGRAM:

  • Training for all employees: 90 min, 450 € (max. 100 participants, 2 or more schools can book one date and share costs);
  • School for the program administrator and teacher training: prices are determined by The Ministry of Education which subsidizes the program by 50%. Prices are published in KATIS.

7.Composition of the professional working team

In addition to the graduate nurse, physiotherapist/kinesiologist and a teacher, the team will also include the school program administrators. We expect them to make a key contribution to the sustainability of the introduced content in the school curriculum and home routines.

8.Tasks of the professional working team

School program administrator
  • Introducing the program to parents
  • Implementation of exercises in the classroom
  • Monthly performance review
  • Motivation
  • Organization of the annual contest
  • Feedback to the physiotherapist
  • Carrying out year-end evaluation
  • Ensuring continuity in the next school year
  • Performing exercises in class once a day
  • Verification of parents' signatures when performing exercises 1x a day at home (weekly)
  • Learning songs and conveying messages
  • Message comprehension check
  • Group exercise event
  • Giving feedback
Registered nurse
  • Presentation to parents and children
  • Message comprehension check
  • Group exercise event
  • Giving feedback to the teachers
Physiotherapist, kinesiologist
  • Checking the correct physical performance of exercises in class (1x per year)
  • Triage of kinesthetic problems in an individual child, reporting to the pediatrician
  • Periodic measurements (2x per year)
  • Giving feedback to the administrator
  • Group exercise event
  • Workshop for parents and children (as part of the CKZ workshop in the environment)

9.Staff training

  1. School for program administrators 16 hours (4 hours/week, 4 weeks).
  2. School for teachers at the grade level of 8 hours (two hours/week, 4 weeks).

Upcoming training courses can be found on the Events page >>.

If there are no scheduled courses, write to us >>.

10.Who is eligible to be the program administrator at the school

This can be a motivated and interested extended stay teacher, an educator, a physical education teacher, a class teacher or staff (eg psychologist, social worker,…) involved in the work of the school with some additional skills already acquired, such as a pilates practitioner, yoga instructor, dance, mindfulness workshop leaders, etc. Of course, when choosing a suitable educator to be a program administrator, his time availability is also important.

The immediate goal of the program is to offer teachers their own experience and the possibility of a controlled introduction of daily practice in the workplace. This experience is first nurtured independently, then as part of an interdisciplinary team (along with the teacher and medical staff), they begin to gradually introduce it into the classes of the first triad.

The teacher becomes the custodian of the program at the school when he/she completes the education and knowledge test , thus qualifying to pass the exercises on to the children holistically and correctly and to take care of the exercises in the classroom for two years after the introduction.

11.Program administrator tasks

The program administrator will work with the team (registered nurses, physical therapist, teacher) to identify implementation problems, assess the need for additional help (physical therapist). He will participate in the preparation and implementation of the competition at the end of the school year (by analogy with dental hygiene). He will also prepare a short annual report (200 words) on the number of students who know the program and implement it at school and at home.

12.Promotion of the School employees

Proposed scoring for the promotion of employees who will join the program:

  1. A teacher who implements the program in the classroom regularly for at least 10 minutes/ day, 4 times/week, for at least 2 years and conducts a contest- 1 point (From the Rules on promotion (1) one-year mentoring for at least three children)
  2. A program administrator for at least 2 years - 2 points (From the Rules on Promotion (3) one-year mentoring for at least three children participating in national projects)

Upright posture?

With colleagues Jahnavi Vaishnav (physiotherapist) and Majda Šmit (registered nurse) we wanted to address the problem of bad posture with a comprehensive program that would be close to the children and at the same time easy to carry out both in schools and at home. In 2015, the design of the Upright Posture, Good Posture program and the idea of its implementation in everyday life began. At the Ljubljana Community Health Center, we carried out a pilot project (four primary schools in the 2016/2017 school year) as part of a working group joined by Alenka Slapšak (registered nurse), which confirmed the success of the method. Since 2017, the program has been a part ofthe systematic health review in the 3rd grade of primary school ( within the National Institute of public health framework).

Results of the Pilot Program conducted at four schools in fourth grades, l. 2016/2017 (.pdf) >>

From 2018 onwards, we are developing a network of experts and associates in the school and health care system, with the aim of introducing exercises to grade level.

The child is whole and through play, he can accept this content spontaneously, easily and holistically.

Author and program leader:

Saša Staparski Dobravec MD., spec. radiologist, pediatric radiologist

Co-author of the exercises and member of the working group:

Jahnavi Vaishnav BPT, Health Education Centre/Community Health Centre Vič Rudnik

Co-authors of the educational research of the pilot program 16/17 and 18/19 and members of the working group:

Majda Schmidt, registered nurse, Health Education Centre/Community health centre Vič Rudnik

Alenka Slapšak, registered nurse, Health Education Centre/Community health centre Ljubljana


How to participate

Health and well-being are the best investment. An investment in future upright generations of people. They will be grateful to you.


Material for participants

Embark on a wonderful journey through exercises for a healthy, upright posture.