The constant view of the smartphone can cause a so -called cell phone lubricant if you are wrong. We explain to you what you can do about it.
Answer messages or scroll through the feed forever – this often happens with a lowered head and can lead to unpleasant tension. If you watch a smartphone, tablet, e-book reader or laptop regularly, you can quickly get a so-called cell phone lubron. The reason for this is a wrong posture that leads to a one -sided burden on the neck. However, you should avoid this, because in the worst case there can also be a herniated disc.
In the case of those affected, a cell phone shout is often expressed by tension in the back, shoulder pain, headache and a stiff neck. In the event of long -lasting tension, you should go to a medical practice. The private practice orthocenter for orthopedics and sports medicine in Munich has listed a number of tips and exercises against mobile phonenacks on its website that you can carry out if your pain is not too pronounced or you want to prevent a cell phone shout.
What is the cell phonenack?
If you look at your cell phone, which he holds in his hand, automatically bend your head forward. This leads to a permanent burden on the rear ligaments and muscles of the neck, explains Michael Lehnert, orthopedist and author, in an interview with the dpa.
This can result in a so -called cell phone shout. Because muscles that are stretched over a long time always want to make the opposite of it: contract. This creates tension as they are called in popularly. “Patient: sometimes say: ‘I have a pinched nerve’, but that is very rarely true,” says Lehnert.
People who use their cell phone are particularly at risk. It is not only about social media or games-many would also use their cell phone intensively professionally, for example for emailing or editing files.
Lehnert also observes that more young people than older people are now affected by the cell phone base. “In the younger generation, disease or complaint phenomena suddenly occur, which we hardly knew before,” he says. From a developmental point of view, the muscles in the back of the neck area were much stronger. When man went on all fours, the neck and head had to be stabilized very differently.
1. lower eyes instead of bending the head
A false posture is the cause of the cell phone. It often arises from diling your head down to a smartphone or another electrical device. To avoid this, you should keep your cell phone closer to your face. So all you have to do is lower your eyes and do not stress your shoulders and the neck area unnecessary.
Michael Lehnert also recommends that the further the cell phone is removed from the body and the more the arms are stretched out, the better it is for the neck.
2. Exercises against mobile levils
So that you do not get a cell phone snack, you should take breaks with loosening exercises at regular intervals. According to the practice team, you can carry out the following exercises against mobile levations:
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Neck rollers: stand upright and slowly let your head sink forward. Now move your head from one ear to the other.
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Shoulder circles: Make large circles with your shoulders in both directions.
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Stretching chest muscles: Cross your hands behind your back, stretch your arms and pull your hands towards the ceiling.
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Neck stretches: tilt your head to the left and put your left hand on your temple. The weight of the hand alone pulls your head towards the shoulder. You don’t have to practice strength. Hold the position for a few seconds and carefully set up your head. Repeat this on the other side.
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Relaxing eyes: look at a point in the distance and concentrate on him. The 20/20/20 rule can serve you as the guideline: 20 minutes of work, 20 seconds break for the eyes, during which you focus on an object that is located six meters (20 feet). More tips for relaxed eyes: eye training: effects and exercises for everyday life
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An additional exercise that orthopedist Michael Lehnert recommends: stand with your back on a wall, lean the back of the head against it for six to seven seconds and repeat the three to five times.
In addition, Lehnert advises to constantly incorporate counter -movements in everyday life – such as putting your head back or tilted aside. Such small movements can be integrated inconspicuously into the daily routine.
Another helpful picture: Imagine when sitting that an invisible rope on the head pulls you gently up – a classic picture from the yoga. This helps you to automatically maintain the head and neck.
3. Do sports regularly
It helps against a cell phone dinner if you move enough and regularly do sports how the deputy general secretary of the German Society for Orthopedics and Trauma Surgery (DGOU), Prof. Dr. Bernd Kladny, told the health magazine. This is particularly important if you sit a lot at the desk, for example. Plan regular walks. Perhaps you also have a favorite sport like swimming, walking or yoga, which you go once or twice a week.
4. Heat application
According to the orthocenter, a cell phone snack can also be treated well by using heat. The warmth loosens the muscles and ensures that they relax.
For example, there is a hot water bottle that you wrap in a cloth and put on the affected area for about 15 minutes.
Alternatively, red light therapy, heat packs and massages can also alleviate light to moderate tension in the neck, according to the Orthozentrum Bergstrasse.
5. Digital detox
The best, most effective and most obvious prevention against a cell phone lake is to do without your smartphone completely for a while. It makes sense for you to plan fixed times for your “digital detox” every week. During this offline phases you can consciously take time for yourself- and also use your back and neck area.
When should I get professional help with a cell phone shout?
If exercises no longer bring any benefits or when additional symptoms are added – such as tingling in hands or arms, dizziness or strong movement restrictions, Michael Lehnert advises to obtain medical advice.
“For example, if you have to turn your entire upper body while driving to be able to do the shoulder view, it is a sign that something is wrong,” says Lehnert. In such cases, you should also get medical advice or to one: n Physiotherapist: in Wenden.
With material of the dpa.
Revised by Nora Braatz
Read more on utopia.de:
- Exercises for neck and shoulders: easy training against tension
- Mobile phone broken: frequent damage and what you can do now
- Sew cell phone pocket: creative instructions for doing it yourself
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