always addicted to your phone? then your cervical spine needs attention!

With the widespread use of smartphones, people who constantly look down at their phones can be seen almost everywhere. At the same time, more and more people are becoming addicted to their phones, playing on them in the subway and on buses, while eating, and even taking them to the bathroom. Some even keep staring at their phones while walking. It can be said that, except for sleeping, most of their time is 'dedicated' to their phones. The last thing they put down before sleeping is their phone, and the first thing they look for when they wake up is also their phone.

Today, let's not discuss topics like 'playing with phones ruins ambition,' because for people nowadays, it seems almost impossible to completely detach from their phones. However, from the perspective of human health, 'phone users' often keep their heads down, and since the screens of phones and tablets are small, the eyes need to focus more. The longer they look, the lower their heads go, and over time, this can lead to cervical spine problems. Especially for those who experience shoulder and back pain, numbness, unexplained dizziness, and restricted neck movement, extra caution is needed.

Medical experts indicate that prolonged head-down posture while playing with phones causes the muscles around the cervical spine to be in an uncoordinated state of stress for extended periods, which can eventually lead to muscle strain in the neck. Additionally, a person's head weighs about 5kg, and when looking at a phone at a 60° angle, due to the leverage and gravity, the neck has to bear more than 25kg of weight. If this continues frequently, it can easily lead to cervical spine diseases. Therefore, it is also recommended that everyoneshould not look down at their phones for more than half an hour at a time.

The neck is referred to as the second brain of the human body. It connects our shoulders and head, and discomfort or pain in these areas is often closely related to the neck. From the perspective of traditional Chinese medicine, the health of the neck affects the smooth flow of meridians and blood throughout the body. The neck contains many neurons, which are also crucial for our sense of balance and perception.

Therefore, everyone should better protect and cherish their necks. Besides not playing with phones for long periods, you can also move around and relax more often.Here aresix exercises that can help you better relieve neck fatigue.

1. Neck Relaxation Exercise

Sit cross-legged on the floor or on a chair. Place your right arm beside your right knee and your left hand on your head, slowly tilting your head to the left. Apply gentle pressure with your hand to increase the stretch. You should feel your neck stretching. You can also hold onto your right knee or the chair's armrest to stabilize your body. Hold this position for 30 seconds, then slowly lift your head and repeat on the other side.

2. Seated Neck Stretch

Sit comfortably on the floor or a chair. Place both hands on the back of your head, keeping your hips firmly on the ground or seat. Gently press and bring your hands together, bending your neck and bringing your chin towards your chest. Then, lift your chin and look up at the ceiling. Hold each position for at least 15 seconds.

3. Rear Neck Side Stretch

This standing stretch can be done anywhere. Stand with your feet apart, relax your hips, and place your arms at your sides. Hold your left wrist with your right hand behind your back, and slowly bring your right ear towards your shoulder. Hold for 30 seconds, then switch sides.

4. 'Falling to the Ground' Exercise

This exercise helps relax and stretch your neck and shoulders, and can also relieve headaches and drowsiness. Kneel on the floor in a child's pose, take a few deep breaths, and relax. Then, lengthen your spine. When you're ready, interlace your fingers behind your back and make a fist. If possible, press your palms together to better stretch your shoulders.

Then, inhale and shift your weight forward, lifting your hips off your heels. Try to bring your hands as close to the floor as possible. Hold for 10 seconds, then lower your hips back to your heels. Rest for 10 seconds, then repeat the above steps.

5. Kneeling Backbend

Use this relaxing pose to open up the front of your neck, chest, and shoulders. Start by kneeling on your heels, then lean back and place your palms on the floor 20-30cm behind your body, pressing them firmly into the ground. Lift your chest upwards, then tilt your head back and stretch out. Hold this position for 20 seconds.

6. Bridge Pose

This is a classic yoga pose. Lie flat on your back with your arms at your sides. Bend your knees and place your feet flat on the floor. Bring your heels as close to your buttocks as possible, keeping your hips width apart and your feet parallel. Then, lift your hips off the floor and try to stretch your arms. Hold this position for 30 seconds.

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