Phone Ergonomics

Video Transcript

Hello everyone, Dr. Alibhai here. Today, I’m going to teach you the ergonomic way to hold your cell phone. It’s important not to grip it tightly; instead, keep a light touch with your fingers. First, roll your shoulders back—both of them.

Now, when we roll our shoulders back, our rib cage naturally lifts. While it might seem helpful to lift your phone towards your face, avoid leaning back. Instead, engage your core by pulling your belly button towards your spine and keep your rib cage from flaring up. This will reduce stress on your back and neck.

Make sure your shoulders remain lowered rather than letting them creep up. Then, bring your head and forearm up towards your face. Remember, your head weighs about 10 pounds—similar to a bowling ball on a stick. Every inch your head drops forward adds 10 pounds of pressure to the nerves in your neck.

This all might sound simple, and you may already know it, but really focus on rolling your shoulders back, lightening your grip, and keeping your rib cage down. Also, try to take micro-breaks and stretch more often. This can help prevent the ‘text neck’ feeling that so many of us are prone to because of how we use technology today. Hope this helps. Take care. Bye now.