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How to Prevent Personal Devices from Destroying Your Posture

There’s a new pain with a new name in town – text-neck. This modern-day condition is pretty much as it sounds – a painful neck from looking down at a mobile phone or another similar device. According to some studies, bending our heads down over these addictive little rectangles means our necks are supporting the equivalent of 60lb at times! We can’t do this indefinitely; not without some kind of muscular revolt, anyway.

More about text-neck

People who spend several hours each day bent over a device are reporting that they have neck, head and shoulder pain and it’s no wonder as this unnatural posture places a lot of pressure on the cervical vertebrae. There’s even the chance of early disc deterioration, which is worrying. If you’re a text addict, or if your job means you need to be permanently connected, then here are some tips to help you to stay upright and comfortable.

Be posture-aware

Get into the habit of checking your posture at regular intervals. Are you holding your head up? Are your ears over your shoulders? Shoulder blades retracted and not hunched? If so, carry on.

Take regular breaks

Limit the time at your device so that you get breaks every 30 minutes or so. As soon as you feel that muscular burn. Change your position and stretch. Tuck your chin in and lift up your breast bone so your head and cervical vertebrae realign.

Hold your device at eye level

At least some of the time. Try not to tilt your head to text; hold your phone at or near eye level to send messages or read.

Use an app

There are a number of apps designed to warn you when you’re at a dangerous angle and also when you’re doing it right.

Talk not text

That’s what Siri is for! Try to use voice commands and searches every now and then to save your neck (and thumbs!).

Exercise your neck and shoulders

Build some exercises into your day so that you’re stretching and working your neck and shoulder muscles. You also need to pay attention to your core muscles too, as they’re the foundations of your upper body.

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