We're all experiencing a technology crunch... but it has nothing to do with keeping up with the latest gadget.  The crunch, quite literally, is our posture while we're using smart phones and tablets and it can cause aches, pains, injuries and contribute to premature aging!

Sound like a stretch?  Here are some numbers to crunch!

When your head is in "neutral posture", it weighs about 10-15 lbs based on a few variables.  When your head moves forward from this position, the relative weight increases due to the impact of gravity. Every degree or inch forward makes a significant difference.  

For example, in neutral posture a head may start at 12 lbs.  When you poke your head forward just 2 inches to read a text, that head now weighs about 32 lbs.  Drop it about an inch further to watch a movie on your tablet and it can end up weighing 42 lbs or more!

It's no surprise this would end up becoming a pain in the neck, but it ends up contributing and compounding a host of musculoskeletal issues effecting your entire body!

What IS neutral posture?  

Neutral posture describes your body in an upright position with your ears over your shoulders, shoulder over hips and the natural curves of your spine intact as their unique design optimizes strength.  When you're standing, a plumb line test would start at your head falling through your ear lobe, the tip of your shoulder, the centre of the hip and knee to the front of the ankle joint.

A lot of what we do daily pulls us out of that neutral posture, but our tech habits are major culprits including talking, texting, watching portable devices and working on tablets and laptops that were designed for small blocks of time versus extended use.

When it doesn't line up

You may not feel the stress right away, but it builds up over time creating repetitive strain and contributing to muscle imbalances that effect your strength and flexibility.  We end up in a "hungry head" position as you keep searching for more visual stimulation.

Your chest and shoulders tighten and shorten, back muscles stretch out and weaken.  The traps (upper back) elevate, the mid back (thoracic area) curves more and the low back gets extended.  Not only is this poor biomechanics, it can end up making you look like a hobbit.

And just when you think a crunch might work for your core, your abs aren't contracting in this position.  If this becomes your norm, it can even affect your cardiovascular health since your rib cage drops and your breathing becomes shallow reducing your oxygen uptake!

Be aware of the time you spend on your devices and your posture.  The more you deviate from that neutral posture position, the more time you need to spend balancing that out in other areas.

We all know we should take breaks and stretch regularly, but so often we aren't sure what to do and simply can't take time off work for a 7th inning stretch!  Here are few practical approaches and tips you can build into your day.

Stretch it out - reverse posture

When you stretch, choose moves that are the opposite of what you do.  If you stand all day sit; if you sit all day, stand; if you lean forward all day, lean back!  Here's a tip, most of lean forward so need to focus on opening up.  Try these few stretches as a start holding all for 20-30 seconds:

  • Neck stretch in all directions - sit on the edge of your chair holding the seat pan with one hand.  Lean the opposite way until you feel your shoulder stretch.  Drop your head to the side and hold.  Next, turn to look down at your hip.  Then look up slightly.  
  • Sun yourself - lean back in your chair and let your hands reach up and back as though you lying in the sun.  Easy, but effective as it opens the chest and contracts the back.
  • Twist and shout - still on the edge of your seat with feet and knees together, rotate to one side using your hands against your thighs or on chair arms for a bit of leverage.  While you here, open and close your mouth like you're shouting in silence.  This can help reduce stress in your jaw while you're holding your stretch.

Break it up - small changes work!

When I see people for ergonomic assessments, I recommend incorporating breaks INTO work as well as the typical formal ones.  This way, there's a base of movement even when your day gets too busy to break.

  • Phone stand - with or without a head set, stand while you're talking on the phone.  
  • Think on your feet - if you're brainstorming on your own or meeting with others, consider walking while you think and/or talk.  You'll stretch our your muscles and get your blood and your brain flowing!
  • Tap it out - tapping the hands or feet will offer a micro break and help with circulation.
  • Conference calisthenics - if you're on a webinar or conference call, standing and do some squats, lunges, push-ups against your desk.  
  • Deliver in person - walk over instead of emailing colleague that are close by in your building.
  • Copy, repeat - don't consolidate, make extra trips to the copier or internal office areas.

The important thing to remember is that small changes and efforts DO ADD UP!  You may not want to decrease your tech time but by incorporating extra trips, flights of stairs and standing more during your work day, you give your muscles a break, increase circulation and get your metabolism moving which can add up over 200 calories a day...or more!  

For more stretches and ideas to reduce Tech Neck and repetitive strain, visit http://www.libbynorris.com.  If you have any specific questions or perhaps a tip you'd like to share, we'd love to hear from you!  It helps us with ideas for future segments!