Text Neck Syndrome: It is a group of symptoms of pain in the muscles of the neck, shoulders and shoulders, and may include degeneration of the bones, joints or discs in the neck. These problems are caused by repetitive injuries to the neck. Which are cause by using mobile phones or other electronic devices for too long.
The reason why using a mobile phone for a long time every day can cause Text Neck Syndrome is because when we use a mobile phone, our body will be in an improper posture. Which is a position where the head is tilte forward, both shoulders are hunch and the back is bent.
Proper posture when using a mobile phone can help reduce the risk of various diseases and abnormalities, especially those related to muscles and joints. The details are as follows:
Avoid bowing your head too much. Whether standing or sitting, you should avoid bowing your head to play with your mobile phone at an angle greater than 15 degrees from eye level when looking straight ahead. This can be done by holding your mobile phone higher. Current research has found that the more you bow your head, the more weight your neck has to bear. In the case of bowing your head 60 degrees, your neck has to bear an additional weight of approximately 27 kilograms.
Avoid using one hand. Avoid using your mobile phone with one hand because it can have negative effects on your thumb and wrist joints, especially in the long term. UFABET, it is recommend to hold it with one hand and touch the screen with the other hand instead. In cases where you have to type long messages, it is recommend to hold the mobile phone. With two hands or use a connected keyboard if possible.
Avoid using your pinky finger to support the edge. Avoid holding your mobile phone with your pinky finger supporting the bottom edge because it can have negative effects on your joints and wrists, especially in the long run. You should hold it with your pinky finger in the same area as your other fingers.
Choose the right chair. Try to choose a chair with a backrest that can support your lower back to reduce the impact on your back from sitting for long periods of time.
Don’t neglect your arms and shoulders. Holding your phone higher up, while good for your neck muscles and vertebrae, can also tire your arm and shoulder muscles. This can be solve by resting your elbow on the table. Using your other hand to support your elbow when you’re not touching the screen, using a phone stand. Limiting the time you’re playing, or taking regular breaks to give your muscles a rest.
Adjust your sitting position properly. Try to sit up straight with your back against the chair and your feet on the floor. Avoid crossing your legs to help reduce the impact on your joints and muscles.
Limit time, take breaks, and move around. In addition to the above, limiting the time spent sitting and playing. With your mobile phone, providing breaks, and moving your body and changing your postures periodically are equally important.
For those who often have stiff neck, nape of the neck, shoulders. And back, please do not let yourself endure all the time. Because in fact, you may not have to accept this condition unnecessarily. Just adjust your screen time posture, both mobile phones and desktop screens for office workers. Take a break from life and look up at the beautiful sky in front of you. When you go to work or glance at the orange sky of the sunset after work. It will make you realize how long your neck and hands have been press to the screen.