HEALTH YOURSELF

HOW TO RELIEVE ‘TEXT NECK’

We invest in gadgets, stock up on supplements and sign up to gym classes to improve our health and wellbeing, but what if we told you the most powerful tool you have is actually free? In our new weekly column, JANINE THOMAS explains how using your body, mind and breath can help you sail through life – and it won’t cost you a cent. Each week she takes a different, often challenging scenario and show you how to make the best of it using the simplest techniques.

IN the past decade one gadget has had a profound impact on our posture. It’s pocket-sized, seemingly indispensable and we check it, on average, 57 times a day.

It is, of course, the smartphone. Between Facebook, instant messaging, Snapchat and Instagram to name a few of our foibles, we pass hours a day with heads bent forward, mesmerised by a small screen.

Flexing the head in this way affects the spine. According to a paper published in Surgical Technology International, looking down at a mobile phone places a 60lb (27.2kg) weight on the neck — that’s much more than my six year old.

This can cause significant neck pain. The shoulders and back may feel it too; headaches are common and long-term problems such as disc issues, early-onset arthritis, kyphosis (rounded upper back) and spine degeneration are possible.

Ditching our smartphones isn’t really an option, although a bit of time-out would help. Try not to check your phone before breakfast, for example, or leave the house without it maybe once a week.

These exercises will help combat any aches and pains you have in your neck and upper back, whether the problem comes from a phone obsession or otherwise.

1. NECK WORK Start in a comfortable seated position — kneeling, cross-legged or sitting on a chair. Extend the spine by drawing the crown of the head towards the sky and relax the shoulders. Close your eyes. Slowly become aware of your inhale and exhale as you breathe through the nose. Allow your body and mind to settle.

Open your eyes and move the head as if you are drawing circles in front of you with your nose. Move slowly and slowly increase the size of the circles. After a minute or so, change the direction of your circles.

Take your fingertips onto the shoulders. Draw ten great big circles with the elbows in each direction.

2. THREAD THE NEEDLE Come onto all fours, knees under hips and hands under shoulders. Walk the hands forward as far as you can and bring your forehead to the ground. This gives a delicious stretch through the chest and shoulders so stay here for several breaths and enjoy it, continuing to feel as if the heart is melting towards the ground.

Come back onto all fours and raise your right hand out to the right and high into the air. After a few breaths here bring your right hand under your body and out to the left side, palm facing up. Lower the right shoulder and arm to the ground. If the side of your face doesn’t reach the ground, rest it on a block or a thick book. Extend the left hand as far forward as possible. Stay here for several breaths and repeat on the other side.

3. HERO ARCH Come into a kneeling position. If this isn’t comfortable, straighten the legs out in front of you. Take the hands behind you, fingers pointing towards the body. Press into the hands, lift the chest and see if you can drop your head backwards a little, with control. Stay here for several breaths. To release, tuck the chin in and use your hands to push forward.

4. SEATED TWIST Sit with the legs out straight. If you are slumping backwards, sit on a block or a book. Bend your right leg and place the foot on the floor. Actively lengthen the spine and turn to your right, hugging your right knee into the body with your left arm. Place your right hand behind you on the ground for support. Turn your head to the right to complete the twist. Repeat on the other side