You + Smartphone = ?
Part Two
Written by Tanya Houpt
After reading part one of my blog, I am sure you now know the answer to this question,
You + Smartphone = ?
…bad posture and pain?!
So, you now realise, the time you are spending on your smartphone, is not good for you. If you must use your phone for an extended period, try the following:
Stand rather than sit
Use two hands to hold and execute tasks
Lift the phone up to your face (gaze)
Limit your texting time
Don’t text while walking
Use a headset if possible
Take email, games, and social media off your phone
OR better still, have a phone free day…or two!
What can you do to fix ‘smartphone posture’?
1. Become aware of your ‘smartphone posture’, it’s 90% of the fix
Take a photo of yourself or get another person to do so, when you are using your phone
Observe others using their phones
2. Change your posture…if you can
Stand or sit erect – get taller
Reach the crown of your head to the ceiling/sky
Keep your chin up (parallel to the ground)
Open your chest
Lift your ribcage
Gently pull shoulders down and back
3. Add the following corrective exercises to your day
(3–5x daily if you really want to make a change)
The following are three simple exercises that you can do anywhere, taking minimal time with good results.
Seated head/neck retraction (chin tuck)
Sit upright in a chair with a straight back
Look straight ahead and relax
Move head backwards as far as you can manage
Keep the chin parallel to the floor, no tilting down or up
Hold for a few seconds and release gently to neutral
Repeat up to 10 times, trying to go further each time
Standing chest stretch
Stand in an erect position
Retract the head a little
Clasp hands together behind opening the chest
Lift the arms as high as you can without bending them
Hold for 5 seconds and release gently
Repeat 5 times, trying to go further each time
Seated thoracic and neck extension (and incidental chest stretch)
Sit in an upright chair with a straight back
Place fingertips behind your head and support the neck while opening the elbows wide
Retract the head a little
Arch the upper back, open the chest, and lift the chin gently to the ceiling
Hold for 5 seconds and release gently
Repeat 5 times, trying to go further each time
It takes time for your body to take on a bad posture so expect time and repetition to fix it. You are also breaking a habit — which is about 30 days without doing ‘that thing’.
Okay, so you change your posture and try the exercises but…
What is the new posture meant to feel like?
Should it fix your symptoms instantly?
Should the new posture feel uncomfortable?
How do you know if you have ‘put’ yourself into the correct posture?
Are you doing the exercises correctly?
What if I feel worse?
It is essential the postural changes you make are done correctly. If you are in doubt, seek assistance from an Exercise or Clinical Pilates Therapist, a Physiotherapist, or a Mackenzie trained therapist. The Mackenzie method works extremely well for correcting postures and dealing with more advanced neck pain.
Feel free to contact Tanya for more information at insite@bodyofwork.co.nz
