Since technology is now all about being portable, the cell phone slump is on the rise. Everyone does it, including me!
Chances are you are either on your tablet, smart phone or computer reading this post right now. Take a minute to notice your posture; is your head aligned with your shoulders, or is your head tilted forward? Majority of cell phone users, have a 30-45 degree head tilt when on their smartphone.
In a healthy, neutral position the force on the neck is 10-12 lbs. For every inch of tilt forward, 10 pounds of stress is been added on the neck. It’s simple physics, gravity begins to pull your head downward creating an increased stress on your neck and spine. If you are on your cell phone or tablet, your head is most likely tilted down at about a 30-45 degree angle; causing a whopping 40-49 pound force on your spine.
The slump is linked to a host of health problems such as neurological problems, depression, constipation, chronic neck and shoulder pain. The following are a few things recommended to counteract the harmful cell phone slump.
- Lift your smart device to eye level. If you have to lower your phone, try keeping your ears in line with your shoulders, the less your head moves forward the better. If you are on your computer, adjust your monitor so your screen is siting at eye level. If your computer screen cannot be adjusted, adjust your chair to create a more healthy posture where you do not have to tilt your head forward.
- The great thing about technology is that it is always evolving. There are features and apps such as talk to text which allow you to simply speak into your phone, tablet or computer and it will do all the typing for you. This feature is not used nearly as much as it should be.
- Do neck exercises on a regular basis. A simple yet effective exercise is a chin tuck. Sit up straight and look directly in front of you, slowly move your head back, just like you would do to make a double chin. Perform 8-10 reps a few times a day. This exercise helps you pull your head back into alignment.