I’m sure there’s plenty of people out there, besides me, noticing
how much time we’re all spending looking down at our phones or tablets while
emailing, texting and game playing? All this technical activity is proving
destructive to our posture...and I’m not even talking about the eight or more
hours per day many of us spend at a computer.
Keep reading and watch
this 2 ½ minute video
for some quick tips on how to overcome this new-age phenomenon known as “tech
neck”.
It’s been often discussed that sitting at a computer for
consistently long hours can cause our shoulders to roll forward,
shortening/tightening our chest muscles and lengthening/weakening our upper
back muscles. Our modern day technical
needs force us into a very hunched over posture and now the added burden of
working on our phones is exacerbating the issue.
When we hold our devices low in front of us, somewhere
between waist and chest, we complicate this postural issue by extending our
necks further, and for longer periods of time, than they’re designed for.
We force our necks to hold their weight
against gravity (much like our backs as
I
discussed here, which brings us to the inevitable pain, strain and overall
discomfort of “tech neck”.
As shown in the video, a good way to temporarily relieve
this pain is to stretch. To do this,
simply isolate the spot of discomfort on your neck and elongate that muscle
very slowly and gently. You can place a
hand on your head but do not apply pressure or force. Just let the weight of your head and hand do
the work. Hold the stretch until you
feel the release of tension (usually 20-30 seconds) and then slowly raise your
head to an upright position keeping your cervical spine elongated. Throughout this move please make sure your
spine is straight, tall and supported through your core (i.e. good posture).
Speaking of good posture, another great way to minimize
“tech neck” is to hold the device up and in front of your face.
You may feel a bit of fatigue in the arm
muscles but as long as your
posture
is good, with neck level and shoulders down & back, that’s ok.
This technique has the added benefit of
keeping your eyes forward, which may result in fewer pedestrian near misses.
So keep on sending those messages, even while walking if you
must. And as long as you’re holding your
body and phone in the right position you’ll be one step closer to MOVING
SMARTER and LIVING STRONGER.