Here is a terrifying truth: whether hunched over a laptop, trying to reach zero in the inbox or tapping the information on your Instagram account at lightning speed, the average American adult spends 11 hours a day * looking at a kind of screen. That’s almost double the amount of time you spend sleeping, and much, much more than in any other activity on a given day. In addition to altering our mental health, routines at bedtime and even our vision, all those hours on the front screen can have very harmful effects for our bodies.
“When we spend a lot of time on the phone or the computer, we tend to drop the neck, bend the shoulders forward and sink into the lower part of the spine. “Maintaining these bad postural habits throughout the day can cause prolonged pain in the neck, pain in the lower back, tight hip, shoulder pain and more,” says yoga instructor Claire Grieve. “Using technology constantly can also wreak havoc with our breathing patterns and moods, so it’s important to take breaks throughout the day to counteract all this.”
If you have been walking for most of the past two years with some type of shoulder pain or a retouching of your lower back, your technological habits may be to blame. And while cute phrases like “text collar” have become part of the vernacular language as a way to describe this phenomenon, there’s really nothing nice about it, especially if you, like me, are currently spending hundreds of dollars a month in recovery and body work. to fight it.
While the obvious solution to the problem is, you know, getting away from the screen, for those of us with heavy computer jobs (#itme) that is not exactly an option. So instead, I asked Grieves to share his favorite yoga postures to combat the physical wear and tear of everyday life.
If you are constantly leaning over your laptop: “Strengthening your core and then concentrating on activating it while using your computer or phone can have a big impact on your overall posture,” says Grieve. “My favorite way of doing this is with the ship’s posture, you just need to maintain this position for about 60 seconds a day to effectively strengthen your core.”
When your dolls need to take a break of type: Yes, their dolls also need love. “Stretch your wrists by placing your palms down with your fingers pointing back and then turning them so that your palms are facing up. Keep for about 60 seconds, “says Grieve, and as he does, train his wrists to help make his other physical movements more bearable.
If your shoulders are screaming in the registry: “Taking some breaks throughout the day to make simple heart openers can help correct your posture, open your chest and prevent injuries to your neck and shoulders,” says Grieve. If she has a few minutes to spare, she suggests putting herself in the position of a camel (her personal favorite), but she can also open a quick chest on her desk by placing her hands behind her back and lifting her heart to the sky.
When your hips get so tight, you almost can not think about the deadline for your project: this is less about technology and more about spending hours and hours sitting in an uncomfortable desk chair, but either way, after a while, Your hips will begin to pay price. Fortunately, there is an easy solution you can do without even having to get out of your seat: While sitting in a chair, cross your ankle over your opposite knee and hold the posture for 60 seconds or more. That’s!
No matter what your body needs, remember that you must have moments to pause. “Take breaks throughout the day to disconnect from your technology and breathe and stretch,” says Grieve. Go outside if you can. Even just a few deep breaths can completely change your energy levels and mood. “