Why can phones and computers increase neck and shoulder tension?

When we spend a lot of time on our phones or in front of a computer, we often keep the head forward and the shoulders in a more closed position. In this video, a Soluvie Clinic physiotherapist presents a few simple posture tips along with three exercises for the neck and shoulders.

Start by varying your posture

The first tip is not to use your phone in exactly the same position all the time. In the video, the physiotherapist demonstrates that raising the phone higher can help change the position of the head and neck.

When working at a computer, she also recommends avoiding the tendency to gradually lean toward the screen. Instead, try to sit taller, gently bring the chin in and maintain a more upright position.

Exercise 1: open the upper body

Interlace your fingers and place your hands behind your neck to support it. You can rest your back against the back of the chair. Raise your arms as you inhale, then lower them as you exhale.

In the video, this exercise is suggested for 10 repetitions. The movement should remain comfortable.

Exercise 2: lengthen upward and add a side bend

Keep your hands interlaced and raise your arms while trying to lengthen your whole body as you inhale. Then relax. The physiotherapist suggests approximately 5 to 10 breaths.

You can also gently add a side bend. The idea is to move out of the position in which we remain seated with the arms down for long periods.

Exercise 3: open the shoulders backward

For the third exercise, interlace your fingers behind your back and gently draw your shoulders backward. Hold the position for about 30 seconds or five breaths.

If you cannot reach your hands behind your back, the video shows two alternatives: hold the back of the chair or simply move the arms backward without interlacing the fingers.

Exercises should remain appropriate for your situation

These are general exercises for people who spend a lot of time sitting, using a phone or working at a computer. If an exercise clearly increases your pain or if the tension persists, it is better to seek a personalized assessment.

Soluvie Clinic offers physiotherapy services and can help you choose exercises that are better suited to your symptoms and your daily activities.