Phone Posture
By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS
Do you ever feel soreness in your neck after spending time on your phone? Maybe your shoulders ache, or you get headaches. If so, you might have “text neck”or “phone posture”—a condition caused by looking down at your phone for long periods.
Dr. Ken Hansraj, a spine surgeon at St. Francis Hospital in New York, discovered that the way we tilt our heads while texting, scrolling, or gaming adds extra weight on our necks. In fact, the more we bend forward, the heavier our head feels to our spine! At a 60-degree angle (which is common when looking down at a phone), it’s like carrying a 60-pound weight on your neck—that’s as heavy as a young child! Over time, this extra strain can lead to pain, stiffness, and even long-term damage.
Text neck can sneak up on you. At first, you might feel a little tightness, but if you don’t fix it, the discomfort can get worse. Common symptoms include:
- Neck pain or stiffness
- Shoulder tension
- Frequent headaches
- Numbness or tingling in your arms
- Poor posture (hunched shoulders, forward head position)
The good news? You can fix it! The key to a healthier neck is simple: better posture and movement. Here’s what you can do:
- Hold Your Phone Higher – Keep your phone at eye level so you’re not constantly looking down. Imagine bringing the screen up to your face instead of bending your head down to it.
- Take Breaks Often – Set a reminder to look up every 20 minutes. Stand up, stretch, and roll your shoulders to release tension.
- Try Yoga & Stretching – Yoga Moves Any Body, teaches yoga that helps with muscle tightness and posture issues. Simple stretches, like chin tucks and gentle neck rolls, can help reverse the effects of text neck. You will find some special moves for your neck and shoulders in our free On Demand Library.
- Strengthen Your Neck & Shoulders – Exercises like shoulder blade squeezes and chin tucks help build the muscles that support your spine. The stronger they are, the less strain your neck feels.
- Practice Good Posture – Keep your ears aligned with your shoulders when sitting or standing. Imagine a string pulling the top of your head toward the ceiling.
Being mindful of your posture can prevent pain, improve flexibility, and keep your spine healthy for years to come. So next time you reach for your phone, ask yourself—am I looking down too much? If the answer is yes, lift that screen up, straighten your back, and take care of your neck. Your future self will thank you!
To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves MS Website.
To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).
