Each technology revolution brings new ergonomic concerns. In fact, this recent article in the Huffington Post brought to light the toll texting is taking on our bodies. With the help of Chris Billiar, supervisor of rehab therapy at WakeMed Physician Practices – Physical Therapy in north Raleigh, we’ve identified five easy steps to help fix or prevent the uncomfortable aches and pains associated with the regular use of mobile devices .
- Take frequent breaks and move around, stand up straight, walk around.
- Stretch your pectoral muscles.
- Strengthen your back muscles. Two suggested exercises include the Reverse Fly and Lat Pull Down. These exercises use light dumbbells and an exercise band; no trip to the gym required.
- Be aware of your posture. To achieve good posture, sit up as straight as you can and then relax by 10 percent.
- Control the placement of your head, and concentrate on looking ahead. Hold the mobile device up to use it. Remember, your head weighs between 10 and 12 pounds. When you are looking down, your neck muscles and bones will take the pressure, but the consequences may be a stiff neck, tight pectoral muscles and back pain.
Of course, if your pain and issues persist, a physical therapist can help you better pinpoint the exact root of the problem and help you find ways to fix it, such as strengthening and stretching exercises. Learn more about WakeMed Physician Practices – Physical Therapy.