• We accumulate hours per day holding a phone or spending time on a handheld device.
  • The accumulation over a week or a month on these devices can become excessive and therefor it is important that we learn to hold and use our device correctly.
  • It is important to know that it isn’t the posture that may be exacerbating tension or pain but rather the sustained time spent without moving.
  • Good posture allows efficient movement of the muscles and joints meaning that they don’t have to work as hard to hold you in a position. That is why good posture makes it easier and less strenuous on the body.
  • Your head position is the most important factor when looking at your phone or device. The further forward your head is from your body the harder it is to hold and the heavier your head becomes.
  • Make sure you keep a straight line from your ear through your shoulder and hips. To do this is simple.
    • Gently retract your chin backwards
    • A light squeeze between the shoulder blades
    • Bring your phone or device to around chest level
  • The most important aspect however is to not allow yourself to lock into any one position for more than a few minutes.
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Daniel Rothenberg

Daniel Rothenberg is a Sports Chiropractor with a Masters of Chiropractic and Masters of Exercise Science majoring in Strength & Conditioning. He works closely with a range of athletes in Brisbane and Ipswich.