Check your neck posture now if you use phone all day | Fitness News

Most of us use our phones all day considering we are living in a digitalised world. Having said that, a poor neck posture, especially where the head protrudes forward from the shoulders can place inexplicable stress on our neck. This forward head posture can cause neck pain, headaches, shoulder pain, reduced spinal flexibility, and even long-term spinal issues. “It can also affect overall posture and contribute to muscular imbalances,” said nutritionist and yoga trainer Juhi Kapoor in her Instagram post.
This posture which is out of alignment with the spine is associated with activities like looking down at a smartphone or computer for extended periods. “In this posture, the head moves in front of the shoulders, putting extra strain on the neck and upper back muscles. It can lead to discomfort, pain, and long-term issues. Maintaining a neutral head position aligned with the spine is essential for good posture and overall neck health,” explained fitness expert Garima Goyal.
To maintain good posture and reduce strain on the neck, aim for a neutral head position.
Here are some key points for a proper sitting posture –
*Align your head and spine – Keep your head in a neutral position, directly above your spine.*Sit back in your chair – Use the backrest for support and sit back in the chair to maintain the natural curve of your spine.*Keep feet flat on the floor – Plant your feet flat on the ground to support your lower back.*Use an ergonomic chair – Choose a chair that supports the natural curves of your spine and provides proper lumbar support.*Elevate your screen – Position your computer monitor or device at eye level to avoid looking down or up for extended periods.*Take breaks – Stand up, stretch, and move around regularly to prevent stiffness and improve circulation.
Goyal shared a few yoga asanas that can help.
Here’s why Sukhasana is a good pose to practice (Source: Pixabay)
Sukhasana
For using your phone while sitting with a traditional Indian posture, try the Sukhasana or Easy Pose. Sit with your legs crossed, placing each foot under the opposite knee. Keep your spine straight and shoulders relaxed. Hold your phone at eye level to avoid tilting your head forward. This posture encourages an upright spine and reduces strain on the neck. Additionally, taking short breaks and practicing neck stretches can help alleviate any discomfort.
Tadasana
The Mountain Pose (Tadasana) in yoga can help improve posture and alleviate neck strain. Stand with your feet together, engage your thigh muscles, and lift your chest while relaxing your shoulders down. Keep your head in a neutral position, aligning it with your spine. This pose encourages a straight, aligned posture, promoting balance and reducing strain on the neck. Always practice yoga poses mindfully, and if you’re new to yoga or have specific concerns, consult with a qualified instructor.

Gomukhasana
For sitting and using a phone while avoiding neck strain, consider practicing the Cow Face Pose (Gomukhasana). Sit comfortably with your legs crossed. Raise your right arm, bend the elbow, and bring your hand down your back. Then, lift your left arm, bend the elbow, and reach behind to clasp your fingers. This stretch helps open the chest and shoulders, reducing strain on the neck caused by phone use. Remember to switch sides to balance the stretch. Maintain good posture and take breaks to avoid prolonged periods of phone use.

 

https://indianexpress.com/article/lifestyle/fitness/phone-laptop-all-day-neck-posture-exercises-9072584/

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