Spending too much time on your phone? If you’re experiencing discomfort in your neck and shoulders, hunching over while you text may be to blame. Read our full blog on how you can prevent it..
If you experiencing discomfort in your neck, shoulders and thumbs hunching over while you’re sending a WhatsApp message, calling a friend, surfing the internet mor just jamming your favorite game, spending long periods of time on your mobile devices can lead to repetitive stress injuries..
So what can you do to prevent this? Well if you do any of the following exercises it can help to reduce the chances of strain in your hands and neck.
Taking breaks from constant phone use is important. Whilst you’re taking these breaks, be sure to flex your wrist, hand tendons and muscles – forward then backward to keep them flexible.
Your thumb is probably the most used appendage, which can eventually lead to thumb arthritis, tendinitis and contractures. To prevent “texting thumb“, you should alternate using your other fingers for typing on the screen. A stylus pen can also help keep your wrist straight.
Alternate tapping the palm of your hand and the back of your hand against your thigh as quickly as you can. Repeat 20 times.
Tap each finger with the thumb of the same hand. Start with the thumb and index finger, progress to the pinky, then reverse direction. Repeat 20 times.
Open your hands and spread fingers as far apart as possible. Hold for 10 seconds; relax. Repeat 8 times.
Fold your hands together; turn your palms away from your body as you extend your arms forward. Hold for 10 seconds; release. Variation: Extend your arms overhead. Repeat 8 times.
If you are experiencing hand pain but absolutely have to send a couple more text messages, switch on your phone to voice-to-text mode so you can give your strained fingers, hands and wrists some rest.
If you do these exercises regularly it will help relieve the tension and soreness. If you continue to experience symptoms, go check out your physical therapist for a evaluation.