Ease Text Neck, Sore Thumbs, and more

Texting Neck Image - Masterfile

Whether you’re phoning, surfing, texting, or gaming, frequent use of mobile devices can lead to repetitive stress injuries. Do the following exercises from the American Physical Therapy Association to reduce your chances of strain.

Treat Text Neck and Sore Shoulders

If you’re experiencing discomfort in your neck and shoulders, hunching over while you text may be to blame.

  1. Sit up and look straight ahead.
  2. Turn your head to the left and look over the left shoulder; hold position for five seconds, then release it. Repeat on the right side.
  3. Raise your shoulders up to your ears; hold for five seconds, then release.
  4. Next, circle your shoulders: Roll your shoulders towards the chest a total of 5 times; now, roll shoulders towards the back.

Release Hand Tension

Try each of these exercises to relieve cramped fingers, palms and arms from holding devices, typing on keypads and using touchscreens:

Palm Exercise: Alternate tapping the palm of your hand and the back of your hand against your thigh as quickly as you can. Repeat 20 times.

Finger Exercise: Tap each finger with the thumb of the same hand. Start with the thumb and index finger, progress to the pinky, then reverse direction. Repeat 20 times.

Hand Exercise: Open your hands and spread fingers as far apart as possible. Hold for 10 seconds; relax. Repeat 8 times.

Arm Exercise: Fold your hands together; turn your palms away from your body as you extend your arms forward. Hold for 10 seconds; release. Variation: Extend your arms overhead. Repeat 8 times.

Doing these exercises regularly will help relieve tension and soreness. If you continue to experience symptoms, see a physical therapist for an evaluation.

Adapted from our sister publication, REMEDY's Healthy Living, Spring 2011

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 07 Sep 2011

Last Modified: 02 Feb 2015