Phone fitness

Don't let phone calls be a pain in the neck: Useful tips for telephone fitness

Many individuals already are aware of the dangers of repetitive computer use. But something that's another part of daily work and home life -talking on the telephone- can be equally problematic.

How many times, when searching for a piece of paper, jotting down a note or opening a file while talking on the telephone, have you cradled the phone between your head and shoulder? If you're like many people, this action can be almost instinctive; however, it can also produce neck pain and lead to repetitive strain injuries.

"Prolonged shortening of the small neck muscles, while sitting motionless when on the phone, can impinge nerves and blood vessels which travel from the neck to the arm and hand, causing pain and dysfunction.

phone Use the following tips for good phone fitness:

Use a phone headset. These headsets free your neck, arms and hands for full, painless movement.

Support your arm. At your desk, rest the arm that's holding the receiver on a few books to bring it to ear level.

Move. Take frequent micro-breaks every half-hour. Swing your arms and walk around your work station to avoid static postures and improve circulation.

Keep good posture. Sit against the back of the chair, preferably with a roll or cushion at your lower back. Avoid slumping and hunching your shoulders.

Stretch. After a call, stretch your phone muscles. Tuck in your chin and bend your right ear toward your right shoulder. Depress your left shoulder. Place your right hand on the left side of your head and pull up gently. Keep your eyes down (if you look up, you'll automatically contact your neck muscles). Hold for a full 30 seconds to thoroughly unkink muscles; switch sides and repeat.

Relax. If you have had a very busy phone, find a time when it may be less busy to take two deep slow breaths. You will be surprised how much calmer you will feel when it rings again.

Keep Fit. A 30-minute fast walk three times a week will greatly improve your body's ability to bring oxygen to your neck and arm muscles.

Use de-stressing tools. Give your shoulders a rubdown with a self-massager. Squeeze a stress ball. Try a heating pad on low to the affected area.

Marquette General Hospital Home Page http://www.mgh.org

	Use a phone headset. These headsets free your neck, arms and hands for full, painless movement.
	Support your arm. At your desk, rest the arm that's holding the receiver on a few books to bring it to ear level.
	Move. Take frequent micro-breaks every half-hour. Swing your arms and walk around your work station to avoid static postures and improve circulation.
	Keep good posture. Sit against the back of the chair, preferably with a roll or cushion at your lower back. Avoid slumping and hunching your shoulders.
	Stretch. After a call, stretch your phone muscles. Tuck in your chin and bend your right ear toward your right shoulder. Depress your left shoulder. Place your right hand on the left side of your head and pull up gently. Keep your eyes down (if you look up, you'll automatically contact your neck muscles). Hold for a full 30 seconds to thoroughly unkink muscles; switch sides and repeat.
	Relax. If you have had a very busy phone, find a time when it may be less busy to take two deep slow breaths. You will be surprised how much calmer you will feel when it rings again.
	Keep Fit. A 30-minute fast walk three times a week will greatly improve your body's ability to bring oxygen to your neck and arm muscles.
	Use de-stressing tools. Give your shoulders a rubdown with a self-massager. Squeeze a stress ball. Try a heating pad on low to the affected area.