R.A.M.P. for Neck Pain.
Do you suffer from rounded shoulders, neck pain, mid and lower back discomfort and in some extreme cases, numbness in the hands? You are not alone. These are some of the symptoms that may arise from continuous extended periods of smart phone or hand held devices usage. Without corrective exercises this may lead to kyphosis: an excessive rounding of shoulders that arises from repeatedly leaning forward, gazing down at the screen and holding the device in your hand in a supine position (facing up). I usually describe “kyphosis” by drawing the image of the character from the Simpsons “Mr. Burns”.
Take a look around and you will see many smart phone users with the “Mr. Burns” syndrome.
Rest: Avoid 30 minutes or more of continuously looking down at your device.
Awareness: Be mindful of any neck, mid or lower back pain. This is a signal to rest and/or to do some corrective exercises.
Posture: Sit up straight! Consider getting a posture pa a friend who will tell you when you are slouching.
Stand tall and laterally extend your arm to side at shoulder height. Look straight and set your palm position as if you are holding up a wall. Hold for 10 seconds. Next, flex the wrist down palm facing you. Hold for 10 seconds. Lastly, have your palm facing the wall upside down, finger tips facing the floor- keep flexed for 10 seconds.
Exhale while doing each movement, keep your arms relaxed and by your side and hold each position for 10 seconds.
Arms extended out in front of you with palms facing up. Slowly, extend through your finger tips and open up the chest by bringing the arms back as if the thumbs are going to touch the wall behind you.
Second movement, arms extended out in front of you with palms together. Slowly, extend your right arm diagonally upward and the left arm diagonally downward. Palms should be opposites.
Hold for 10 seconds.
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