Can you relate?
I love using my phone. And panic when It’s gone.
But I’m also a Physical Therapist working on ideas for smart use with your smart phone.
I’m looking for physical freedom when using my phone.
If physical freedom interests you, here are 10 tips for you to consider
ONE. PACE Yourself.
Just checking your newsfeed? Consider setting a timer. My timer is on my main screen.
I pushed the less essential apps to another screen so I’m not so tempted to just drift into using them to kill time.
TWO. USE Your HEAD; but use it WELL.
Your head weighs about 10- 12 pounds. About the size of a bowling ball.
As you move your head forward the weight impact on your cervical spine increases.
Researchers tell us by the time the head is 60 degrees forward the impact on your spine goes from the initial 10# to 60#s.
THREE. Your HEAD rests on your ATLAS.
Consider how your head rests on the top of your cervical spine. Let’s map how high up that is on you.
Put your fingers right behind your ears. Nod ever so gently.
That’s how high up the base of your skull rests on your centrally located 1st cervical vertebrae, which is called the ATLAS.
FOUR. Be HANDY.
Try reaching for your phone with your little finger leading the way.
Your little finger is actually one of your most valuable & makes a handy ledge to support the bottom of your phone.
That is unless you do have a ledge. If you do, consider using a ledge for support, especially when texting,
FIVE. FIND your SUPPORT.
If you are sitting, notice the support coming up & through your contact between the chair & “sitz” bones at your pelvis
Or if you are standing, notice the support coming from your feet.
SIX. USE Your SENSES.
Bring the phone to your ear to hear. Or to your eyes to see.
Resist the urge to bring your ears to your phone.
Sense the space between your ears & shoulders. Is the space similar from side to side.
Sense the distance between your eyes & the phone & let the information on your phone come to your eyes.
SEVEN. NOTICE your BREATH.
If you are talking & talking…. Pause long enough after a sentence or two to take a breath.
EIGHT. NOTICE your JAW.
Are you clenching your teeth?
Your jaw is a complex hinged joint on each side of your skull.
Allow a bit of space between your upper & lower teeth.
NINE. NOTICE the SPACE around YOU.
Have you ever seen someone so wrapped up in their phone they didn’t know you were there?
Have you ever been that person?
Keep your sense of self separate from your phone. You are still smarter than your phone.
Ask Siri for advice. Maybe she’ll understand you better than she understands me.
Julie Pauls 4 ATLAS Posture®