What Is the Correct Posture to Have When Using Your Smartphone?
When you're using your smartphone, try to avoid bending your neck forward. Instead, Inam suggest that you should raise your phone to your eye level. Your elbow should be supported by your chair, keeping your shoulders inline with your ears. Your shoulders should also be retracted and downwards, to prevent what is known as "rounding of the shoulders".
Should your job require you to take long phone calls, Inam suggests enlisting the use of hands-free device, as well as making use of your smartphone's speaker. Doing so will significantly reduce the amount of chronic stress and muscle exertion on your neck.
Exercises to Reduce Text Neck
Starting your day with stretches that target your neck, shoulder, and back muscles will help prevent the strain placed on your back and spine which, in the long run, will help to prevent musculoskeletal and nerve injuries.
A few exercises to try include:
- Chin tucks
- Neck side bend and rotation
- Shoulder rolls forward and backwards
- Corner stretch
- Chair rotation
- Cat and cow stretch
- Seated heart opener
If you feel that you're short on time, Inam explains that doing at least a few of the listed exercises once every few hours will help to reduce the pressure and strain exerted on your neck and spine muscles.