This article is a translation of the following Japanese article:
Original: スマホ肩セルフチェック｜あなたの肩、知らないうちに前に出ていませんか？
“My stiff shoulders have become chronic”
“My neck and shoulders always feel heavy”
“I feel like my posture has gotten worse lately”
It might be your smartphone shoulder.
Smartphone shoulder is
- Hard to realize
- Proceeds gradually
- It also happens in the younger generation
.
Author: “This is a symptom that many people only notice after the pain begins.”
First, let’s start by knowing your current state.
What is the smartphone shoulder?
What is Smartphone shoulder?
- Smartphone
- Computer
- Tablet
This refers to a condition in which, by using something like
for a long time,
the head is brought forward and the shoulders are rolled inward and forward.
If this posture continues,
- Increased burden on shoulder joints
- Tension in neck and back muscles
- Low blood flow
occurs, leading to
shoulder stiffness, pain, and limited range of motion.
Smartphone shoulder self-check | Check now
Please check the following items in front of a mirror or using a wall.
① Wall pita check
On the wall
- Heels
- お尻
- 背中
.
At this time,
- The back of the head does not touch the wall naturally
- If you don’t forcefully pull your chin in, your head won’t touch
If so,
your head may be protruding.
② Check shoulder position
Stand naturally in front of the mirror
- Shoulder position
- Arm direction
.
- Shoulders are in front of the ears
- The back of the hand is facing forward
In this case,
rolling shoulder tendency is suspected.
Author: Originally, when relaxing, the palms of the hands face inward.
③ Arm raise check
Let’s raise both arms straight up.
- Difficult to raise
- My shoulders and neck feel congested
- There is a left and right difference
If you have these,
your shoulder joint movement may be restricted.
④ Check your back
Try folding your hands behind your back.
- Out of reach
- Strong tension in the front of the shoulders
If you feel this,
the muscles in the front of your chest and shoulders are stiff.
⑤ Daily Habits
How many of the following apply to you?
- You spend a lot of time looking at your smartphone
- Working on a computer for more than 4 hours a day
- Lack of exercise habits
- Stiff shoulders have become chronic
- I have been criticized for my hunchback
If more than one applies,
Smartphone risk is high.
What if there is an abnormality in the self-check?
If you are interested in even one item,
You may already be at the entrance to your smartphone.
However,
- Severe illness immediately
- Must require treatment
Not necessarily.
The important thing is
to be aware of the current condition and not to make it worse.
Author: “If you notice it early, you can easily reset it.”
What can happen if you leave your smartphone unattended
If you leave your smartphone on your shoulder,
- Chronic stiff shoulders
- Stiff neck/headache
- Frozen shoulder-like symptoms
- Night pain
.
In particular,
- Do not move your shoulders
- Continues in the same posture
Lifestyle habits are
a factor that stiffens the shoulder joint.
Easy reset habits you can start today
① Raise the viewing position
Smartphone is
- Instead of lowering your head
- Move the screen closer to eye level
This alone will
reduce the burden on your neck and shoulders.
② Move your shoulders frequently
- Shoulder rotation
- Movement that brings the shoulder blades together
once an hour.
③ Don’t push yourself if you feel pain
Already,
- Strong pain
- Night pain
- I can’t raise my arm
,
avoid excessive self-care and
consult with an orthopedic specialist.
Summary | Smartphone problems can be improved by those who notice them.
Smartphone shoulder is
✔ It also occurs in younger generations
✔ It is difficult to notice, but it progresses easily
✔ If it is early, it is easy to improve with self-care
Status.
The important thing is
- Know your current posture
- Change small habits
- Don’t take pain lightly
Things.
Author: “Self-checking is the first step in becoming aware of the “signs from your body.” Please start with what you can.”
