head bent, causing flexion of the cervical
spine. Prolonged use eventually causes the
anterior neck muscles and pectoral muscles to
shorten. The muscles of our upper back (traps,
rhomboids) and posterior neck are strained
by being overstretched and not used, further
causing a rounded posture.”
The most obvious solution would be to dramatically cut back on the use of technology. If
you notice yourself with neck issues, this may
be your best bet. But, what about those who
rely on a computer or device for their livelihood? Check out our following tips for alleviating your soreness:
set yourself up for comfort
As much as possible, try to set up your screen
at eye level. When binge-watching videos
on your tablet, be sure to support the device
to avoid extra strain on your arm and neck.
Just pay attention to your posture and set-up,
remembering that looking down only puts
more stress on your neck. Also, try sipping
water throughout the day, since drinking
small amounts regularly is better for you than
drinking larger amounts infrequently.
give yourself the gift of time
As suggested by Hitzmann, “Every half hour,
take a posture break.” Stand up, move around,
and keep your eyes away from any screens.
Physiotherapist Jaime Lau recommends the
20-20-20 rule: every 20 minutes, take a rest
for 20 second 20 feet away from the screen.
stretch it out
Whether including just a simple stretch or
two into your daily routine or implementing
some yoga, stretches help! Lau suggests doing
some gentle movements of the neck — like
bending side to side or turning your head - to
relax the muscles. “Roll your shoulders backwards a few times with your arms relaxed by
your side. Try to get in the habit of looking up
after every e-mail or while waiting for a text
response.”
Englert suggests doing a doorway stretch to
open up the check and neck a couple of times
throughout the day if working at a desk, laying on a yoga ball to open up the chest and
neck in the morning or evening, and squeezing your shoulder blades together and releasing several times after spending some time on
a handheld device.
Or, go ahead and use yoga! Amy Ippoliti advises three poses to counteract the effects of
phone and laptop use. Gradual Cobra, Downward-Facing Dog, and Front Chest Opener
are all excellent poses for this.
be mindful about usage
And, of course, everyone’s favorite (or least
favorite) suggestion is to cut back on your
use of technology. Find a way to keep track of
your use or to remind yourself when it’s time
to quit, even as simple as keeping a “technology log” to show yourself how much time you
really spend distracted. Jot down whether it’s
necessary time (perhaps for work) or frivolous time (hello, social media) and analyze
how much time you’d feel comfortable cutting
it back to.
The less you rely on your devices, the more it
will feel like an occasional treat rather than
a “pain in the neck” addiction. You’ll notice
yourself becoming less dependent, which will
help you both physically and mentally.
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