How many hours a day do you spend in front of a screen? The statistics speak clearly. Adults spend an average of more than six and a half hours a day on a computer or phone. It usually takes three to four hours on mobile alone. This represents almost a third of the day when the body remains motionless, the head is bent forward and the spine gets a lot of work.
Long sitting at the computer and cervical spine
Working at the computer and frequently looking at the phone results in a typical chile attitude head moved forward, round back, overloaded neck. This condition, called “tech neck” in English, is related to neck and head tension. When the head is tilted forward by only 15 degrees, the muscles have to bear the load of up to 12 kilograms more. Looking down at the phone, it’s even twenty kilos.
The muscles that should support the head and shoulders weaken. Conversely, the muscles in the front of the chest and the front of the neck shorten. Result? Back pain, fatigue, stiff neck and gradual deterioration of posture.
A simple thing that helps
Physiotherapists recommend a simple but effective trick, namely lying on your stomach. This position, referred to as herding hobbies for adults or lying on the stomach with the head uphelps the body return to its natural axis. It relaxes muscles that are shortened due to prolonged sitting and activates those that tend to be weakened.
Thanks to this position, you will stretch your chest muscles and relax at the same time. This then improves blood flow in the upper part and noticeably relaxes the torso and spine.
Dr. James Lander also demonstrates a prone position that will help you stretch the right parts of your body in a post from the Lander Chiropractic YouTube channel.
How to do it step by step
- Find a quiet place. Ideally on the ground, on a soft but firmer mat, on a mat or a thicker carpet.
- Lie on your stomach. Place your hands freely next to your body or bend your elbows and place them under your chin. You can put a small towel on your forehead to keep your neck relaxed.
- Check the position of the head and spine. The head should be in a neutral position, do not tilt it back or let it hang down. Relax your shoulders and let them fall naturally.
- Stay in the position for about 10 minutes. Breathe deeply and slowly, allowing the body to relax on its own. If the first time something hurts, reduce the time to 2-3 minutes and gradually increase.
- When finished, rise slowly. First lean on your hands, move to the position on all fours and then slowly sit. In this way, the body avoids sudden overloading of the cervical spine.
- Repeat every day or at least 3 times a week. Regularity is key. Exercise helps relieve neck pain, improves blood circulation and supports natural posture.
- Supplement regular exercise with short breaks at work. Every hour, take a moment to stretch, straighten up, and look out the window. A combination of small movements and lying on your stomach has the best effect.
