Bends and stretches for SMS fans

Many people have noticed that several hours speaking on mobile phones every day make them stiff and sore. We have created a small, informal guide to what you can do to keep your fingers and shoulders alive.

It is a well-known fact that frequent use of computers can lead to mouse elbow and worse. One ever increasing problem that is not as well known, or has not garnered as much attention from the health authorities, are the troubles that may arise as the result of frequent mobile use. For this reason we at amobil.no have created an illustrated guide to how you can best prevent this.

Finger/wrist/underarm

This is the section of the body that is under most stress during mobile use, and is therefore the most natural point to start.

1. Arm stretch

Stretch out the left arm until it is completely straight and bend the hand backwards so that the fingertips point upwards. Grasp hold of the fingers with the right hand and bend them carefully in towards the body. It is important that the left arm is held straight the entire time to obtain full benefit from the exercise. Hold the stretch whilst you draw in your breath deeply and calmly ten times. Repeat this two to three times and then perform the same process with the other arm. This exercise will stretch the side of the arm and the fingers.

2. Double arm stretch

Fold the hands and stretch them carefully out from the chest so that the palms point upwards whilst you breathe deeply. Once you have stretched the arms as far as you can manage without causing discomfort, hold the stretch for ten seconds. Repeat three times. This exercise is chiefly based on the same muscle groups as the first, so you have a free choice which of these you choose to use. These two exercises are the most effective at preventing tendonitis.

3. Finger stretch

Start by clenching the fist for two to three seconds, then spread out the fingers so you can feel the tendons stretch and hold the stretch for three seconds. Repeat this eight to ten times for each hand. To save time you can perform this exercise with both hands simultaneously. This should reduce the stiffness that you experience after several hours of persistent SMS exchanges.

4. Wrist rolling

Start by folding the hands. Then roll the hands so that both wrists move with a circular movement. This exercise is primarily intended to loosen up stiff wrists, which is a well-known problem amongst SMS fiends.

5. Finger rolling

The purpose of this exercise is purely and simply to regain blood flow to fingers that are chalk white after having squeezed round the mobile telephone for long periods. Hold any object of reasonable size (we used a mobile telephone) between the thumb and index finger, and turn this round without the aid of other fingers. Repeat the process between the thumb and the rest of the fingers in turn and you will notice that feeling gradually returns to the finger joints.

If you perform the five exercises above at regular intervals, you should not need to worry about stiff fingers, wrists or aching lower arm muscles.

Neck and shoulder

It is not just arms that are affected by mobile use. The neck and shoulders will also suffer as a result of the true SMS fans gazing stiffly and directly at the screen. The following exercises should reduce the danger of complaints in this region.

1. Neck stretch

Stand with a straight back and carefully lean the head forward until you feel your neck muscles stretch. Hold this stretch for ten seconds before leaning the head backwards until you feel the tendons at the front of the throat stretch. Also hold this stretch for ten seconds. Repeat five times for full benefit. This exercise will prevent stiffness in the back of the neck and at the front of the throat.

2. Neck rolling

This exercise helps to prevent stiffness throughout the entire neck region. Begin by looking down to the left and rolling the head calmly in a semi-circle to the right whilst always keeping your gaze downwards. You will feel the muscles of both the back and sides of the neck stretch.

3. Shoulder raise

Stand with a straight back and relaxed shoulders. Draw the shoulders calmly upwards and hold them for five seconds before releasing again. Repeat this ten times. This exercise softens up the shoulder muscles. By repeating all the exercises that are described above each day, even the most fanatical SMS fiend can avoid injuries such as tendonitis and creaking knuckles. Throw in a few arm lifts and a jog too, and your health is ensured for the winter.