Pull shoulder blades down and back by clasping hands behind the back to strengthen the shoulder blade muscles. Do this 15 times as a formal strengthening program.
Chicken wings: Arms out to the side with elbows bent to 90 degrees, then squeeze shoulder blades together in the back to strengthen the muscles. Feel the muscles work. Do this 15 times.
4) Reduce thumb issues by occasionally using other fingers to text even though it may slow you down a bit.
Fun Fact: Your head weighs 10-15 lbs. or 8% of your body weight. That might not seem like much, but if you had to hold a 10 lb. bowling ball on an outstretched arm all day it would get very heavy. That is similar to what happens with the neck when the head is pitched forward. For every inch your head is forward from an erect position, the force on the spine increases by 10 lbs. So, if your head weighs 10 lbs. then every inch that you are forward bent (staring at your phone) the force of weight on the spine increases to 20 lbs. That adds up!!
Kapandji, IA, The Physiology of the Joints. 6th ed.Vol. 3. Churchill Livingstone: 2008.Happy Phoning and Texting!! Remember to be kind to your neck and thumbs.
Carol is a physical therapist, Clinical Specialist Level II and certified orthopedic manual therapist (C.O.M.T) specializing in manual therapy for the spine and extremities with 31 years experience. She also serves as chairperson for the Physical Therapy and Occupational Therapy Quality Assurance Committee and is an APTA certified clinical instructor and faculty member in the orthopedic residency program. Carol has special interest in dance and gymnastic injuries and ergonomics program development for individuals and companies.
To make an appointment with Carol or another OrthoCarolina provider visit OrthoCarolina's website
