Mobile devices have become a constant companion in business and private life.

Constantly looking at the mobile device can lead to strain on the cervical spine. When looking at the smartphone, the head is usually tilted forward by up to 45 degrees. This exerts forces of around 20 kilograms. This strains muscles, tendons, and intervertebral discs.

So, make sure you consciously hold your cell phone higher - and remind others to do the same!

Stretching and loosening exercises for shoulders and neck, such as the following examples, can also be helpful:

Basic Position

• Perform all exercises while seated.
• Sit on the edge of a chair.
• Place legs firmly on the floor, upper body upright.

Loosen shoulders

• Let shoulders circle to the front.
• Then change direction and circle shoulders backward.
• Repeat five times each.

Mobilize cervical vertebrae

• Turn head to the right while looking over shoulder, without placing head in neck.
• Then bring head to left shoulder.
• Repeat five times each.

Strengthen neck

• Place palms on forehead.
• Press hands against forehead and forehead against hands. Hold tension for five seconds.
• Now place hands against the back of the head and press from both sides for five seconds.
• Repeat three to five times per side.

Neck tensioner

• Place right hand on forehead, left hand on back of head.
• Try to turn the head to the right. But: Because of the resistance, the head does not move! Hold tension for five seconds.
• Then place left hand on forehead, right hand on back of head. Hold for five seconds.
• Repeat three to five times per side.

Head press

• Place right palm slightly above ear on head and press from both sides: Hand against head and head against hand. Release tension after five seconds.
• Repeat three to five times.
• Then place left hand against head and repeat exercise on the other side.

We wish you relaxed working and a casual working day!