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Say NO to smartphone pains with 6 Stretching exercises

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“Smartphone addict” can hurt us more than we think. Posture when we texting or staring at a phone can effect to neck, eyes, wrists, elbows or hands especially in a long session at a time. Many people do this repeatedly in daily life and it’s become automatic.

Technology can be a pain. But the good news is we can prevent it by changing the posture. Bring the phone to eye level instead of bringing your eyes down to it. Keep stretching and set it to be the first priority that we need to do every time when having a long period of time using smartphone. Use the device wisely. Hands-free function like speakerphone or Bluetooth are also another solutions. Give your eyes a break too. Look at least 20 feet away every 20 minutes to refocus your eyes.

With the posture of same position can cause immediate pain but you can begin trying to loosen it and help heal it through stretches. These stretches will also help you prevent new pain.

Now, let’s get stretch by following these steps.

1. Neck Stretches
– Gently pull your head toward each shoulder until a light stretch is felt.

– Hold the pose for 10 to 15 seconds. do this 3 times = 1 set, should do 6 set per day.
– Alternate once on each side.

2. Shoulder Stretches

  • Maintain good posture while standing or sitting.

  • Roll your shoulders up, back, and down. Do this movement 10 times.

  • Then, roll your shoulders up, forward, and down 10 times.

3. Thumb and Wrist Stretches

  • Stretch your arm out in front of you.

  • Slowly, point the fingers down until you feel a stretch. Use the other hand to gently pull the raised hand toward the body.

  • Hold this position for 3–5 seconds.

  • Point the fingers toward the ceiling until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds.

  • Repeat this three times.

4. Tricep Stretches

  • Stand straight with your feet hip width apart. Lift and bend one arm until your hand is in the middle of the upper back

  • Grasp the elbow with the other hand and gently pull.

  • Hold for 10-20 sec. and repeat on the other side

5. Chin Stretches

  • Align your head, neck, and spine while standing or sitting.

  • Extend your chin in front of you as far as it will go without straining. Then pull your chin back into your throat and neck.

  • Repeat 10 times.

Another tip is when purchasing a smart phone or tablet, consider selecting a larger screen size which will lessen the chance for eye strain. Avoid sitting all day staring at a phone and try to get out of home and doing outdoor exercises is the better way to improve strength and say hello to healthier life.


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