You are reading this article now. Is your head forward, neck slumped and shoulders slouched and rounded? If yes, this is the text neck position and you will soon say hi to aches and pains around your neck and shoulders. In the long run it can even cause tightness and compression of the neck muscles, ligaments and tendons. Further, it can even change the curvature of your spine.
Here are 3 tips that have worked for me –
Tip #1
Raise the phone without tilting your head forward. Shoulders should be in a neutral position, not slouched. Try to keep the phone as close to eye level as possible. I understand how challenging it is. However, that is the best possible situation. Keep your ears in line with your shoulders.
Tip #2
If you have done Yogasanas you may know, for every pose, there is a counter pose to balance it.
Here is one such counter-pose exercise.
Sit on a chair with hands on your thighs. Look at the ceiling.
Breathe.
Bring your head further back a little and open your mouth. Slowly close your mouth bringing your lower jaw to your upper jaw. You can feel a slight stretch on the front of your neck.
Repeat few times.
Tip #3
Interlace your fingers and grip the back of the neck with them. Press the neck and look up and then down. Do this 3-4 times. This gives a quick relief to the tired neck after hours of using the phone and it totally works!
Other yoga exercises like Dhanurasana, Padahastasana, Adho Mukha Shwanansana can also help.
And most importantly, consciously change the posture whenever you realize that your posture is not right.
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