Posted on November 27, 2014 by Kate Halsall

There have always been groups of people who have raised concerns how using technology affects our posture. Repetitive Strain Injury (RSI), lower back ache, and PlayStation Thumb used to be some of the main complaints from people who used technology every day. We used to worry about working on computers and laptops in offices: were our monitors set high enough, were our chairs at the right angle, did we need wrist support or ergonomic peripherals and so on. But recently both The Times and The Telegraph have highlighted the rise in neck, upper back and shoulder complaints as a result of the increase in smart phones and tablets. Think about it, at any given moment there are millions of people texting, playing games, reading a book, checking emails and updating Social Media on their portable devices. Their shoulders haunch, the back is slouched and their necks are in a flexed position.

Worst still, this will affect EVERYBODY – including children. This technology is available to all, and if we start with bad posture at a young age, it can adversely effect us as we grow older, and will be ultimately harder to correct. The muscles in the neck and shoulders will become tighter and weaker; it can lead to disc herniation and trapped nerves; the load on your neck will not only cause you pain, but can also lead to the spine curving and headaches; it can also inhibit blood flow and breathing!

 

We know that doing anything in one position for a length of time is bad for us, but we can’t put those devices down! As personal trainers, we want to save the world from this Postural Kyphosis – we don’t care how young or old a person is, everyone needs to look after themselves. So like those pamphlets you find in aeroplanes for the exercises you should do during a long flight, here are some stretches you should do after extensive texting or use of technology!

Single Arm Chest Stretch
You simply need a doorway or the back of a chair if its high enough (ideally your hand needs to be the same height as your shoulder). Take hold of the edge of  the doorway or chair with one arm, turn your body and lean forward until you feel the stretch in your chest and shoulder. Hold for around 10-15 seconds.

Close Grip Row
It doesn’t matter whether you use a cable machine, barbell or dumbbells, but when you start to draw your elbows back close to your body, this will help strengthen those back muscles.

Y Raise
Lie on your front. Take your arms out in front of you on the ground creating a Y with your body. Then pull the shoulders back and down as you raise your arms up.

Further Reading
http://news.bbc.co.uk/1/hi/technology/4122828.stm
http://www.telegraph.co.uk/sponsored/health/business-health-insurance/11082017/bad-office-posture-technology-pain.html
http://www.thetimes.co.uk/tto/health/news/article4275071.ece
http://www.telegraph.co.uk/technology/mobile-phones/10721014/Texting-for-long-periods-could-lower-life-expectancy.html?placement=CB3