- Excessive tension on the neck, shoulders and lower back can be due to poor positioning when using an electronic device. Likewise, spending too much time on a device can also create symptoms.
- It is common for children, adolescents and adults to experience postural pain due to not knowing how to hold their device while maintaining good posture. Teaching children how to hold a device and maintain a good posture is vital for their overall musculoskeletal health as they have a lifetime of this ahead of them.
- Ideally we want to hold a neutral spine position. This means our ears line up with our shoulders and hips.
- Hold the device at a height that is roughly in line with your collar bones
- A light squeeze of the shoulder blades will ‘stack’ the head on the shoulders
- Make sure you elongate your body so you are as tall as you can be.
- It is ok to lean forward if you are sitting, however tilt forward at the hips to maintain a straight line from ear through to hips. Do not round the back and shoulders
- If possible sit on the floor instead of a chair when on the phone this will help you to engage your core muscles to keep you up right.
Laying on stomach
- It is ok to lay on your stomach and look at your phone.
- The key to doing this effectively is to prop yourself up on your elbows
- Do not ‘shrug’ into your shoulder try maintain a tall stance through your arms
- The phone should be at roughly a 45 degree angle so your head is not in a flexed position
- Still maintain a neutral position from the ears through to the hips
Remember that holding a good posture is paramount however ultimately we want to minimize the time spent in any position for too long. Make sure you never spend more than 20 minutes on a device without have a micro break.
Holding a game console remote
- Like holding a phone or tablet. Maintain a neutral position with your hands rested low in your lap
- Make sure you don’t let your shoulders and/or your head drag forward into a rounded posture.
- Break as often as you can and try not to spend an excessive amount of time playing video games, get out and play outside! ?