September 2016

Are You Fit for Your Phone?

Smartphones increase efficiency and connectivity, but they should come with a warning sign: Hunching and achiness ahead.

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You probably just checked your smartphone. You probably look at it all the time—craning your neck down to read social media posts, emails and texts. According to a 2015 study by Deloitte, 185 million Americans now own smartphones and the average person checks that smartphone 46 times per day. Hard to believe, but the number of texts sent every day tops the number of people on earth.

“Smartphones make you feel constantly in touch,” says Belisa Vranich, a clinical psychologist. “They also allow for a much quicker conversation: If you text or email a question, you lower the risk of getting stuck on the phone. We’re impatient; we want things fast.”

Being able to connect on the go might add a lot of convenience to your life, but it also means spending a lot of time hunched over as you type on a tiny keyboard. The jokes about “cell-phone elbow” are no longer funny—people are starting to feel the pain of smartphone over usage and starting to look more like Gollum than Goliath. Dr. Eric Plasker, a chiropractor has heard more and more of his fellow practitioners talk about patients who suffer from repetitive stress injuries—like aching fingers, joints and wrists—that are directly related to too much smartphone use.

It’s not just chiropractors who are seeing these kinds of injuries. Margot Miller, a physical therapist and American Physical Therapy Association spokeswoman, says her industry is treating these types of injuries more frequently as well.

“We’re overusing our thumbs and fingers, which makes it easy to pick up a repetitive-stress injury,” Miller says. “I did it. I was using my smartphone too much. And I should know better.”

Plasker worries most about the negative effects on our necks from looking down at our smartphones all the time. “When your neck is continually bent down, your shoulders begin to hunch over, your muscles start adapting to this position, and your spine can get misaligned,” he says. “And your spine is the lifeline of your whole body.”

So how can you counteract the effects of all this phone time? With simple exercises and stretching that will make you fit for the phone.

Also, Miller suggests not using smartphones to compose long emails. “If it’s urgent, just write a short, polite response that you’ll reply when you’re back at your desk,” she advises. In addition, you should limit how much time you spend playing games on your smartphone and the number of text messages you send daily.

If you think you’ve already picked up a stress injury, check with a chiropractor or other healthcare provider. And if you’re a frequent smartphone user, think about having a healthcare professional examine your spinal alignment.


Here is the official Gold’s Gym workout to help you avoid the dreaded texting thumbs or cell-phone elbow. Plasker and Miller suggest these exercises that you can sprinkle through the day at your job, at the gym and on the go.

Do At Your Desk

Tap each finger with the thumb of the same hand. Repeat five times.

Alternate tapping the palm of your hand and the back of your hand against your thigh as quickly as you can. Repeat 20 times.

Open your hands, and spread your fingers as far apart as possible. Hold for 10 seconds, and repeat eight times.

Intertwine your fingers together, and turn your palms away from your body as you extend your arms forward. You should feel only a gentle stretch. Hold for 10 seconds, and repeat eight times.

Fold your hands together, turn your palms away from your body, and extend your arms overhead. You should feel the stretch in your upper torso and from your shoulders to your hand. Hold for 10 seconds, and repeat eight times.


On the Go

Lift your head, eyes looking forward, to interrupt looking down as you use the smartphone or similar handheld device.

Shrug your shoulders and perform shoulder rolls to keep your shoulders, neck and upper back muscles relaxed.


At the Gym


Lower Back Extensions (a.k.a. Superman)

3 sets of 10

Grab a stability ball and balance on it with your stomach on top and your toes on the ground. Let your torso fall over the ball, and relax your arms by your sides. Starting with your head and upper back, slowly lift your spine until it’s straight. Slowly return to start. This move will strengthen your lower back, helping you to stand up straight.


Romanian Deadlift With Upright Row

3 sets of 10 to 12

Stand upright, your feet shoulder-width apart. Hold dumbbells in front of your thighs as you lower them, keeping your back straight and your chest out. Then lift up the dumbbells almost to your chin, with your bent arms parallel to the ground. Slowly return to starting position.

This move works your shoulders, as well as your lower back and glutes, to help counteract slouching. Make sure to start with light weights.

On a Mat


Cat Cow

3 to 5 reps

Start on all fours, with your wrists below your shoulders and your knees about hip-distance apart. Drop your belly, and lift your head to look up at the ceiling. Then round the spine and drop the neck until you’re looking at your navel.



3 to 5 reps

Lie on your stomach. Place your palms flat, directly under your shoulders. Press the tops of your feet into the floor, and lift your upper chest about six inches off the floor. Make sure to keep your neck straight and your eyes on the floor.


Upward Dog

3 to 5 reps

Lie on your stomach. Bend your elbows, and spread your palms on the floor beside your waist. Press your hands into the floor, then straighten your arms and lift your torso up off the floor. Lean your head back until you can see the ceiling. Keep the thighs firm and turned slightly inward, the arms firm and turned out so the elbow creases face-forward.


Get Fit With Your Phone

If you are going to use a smartphone, then make sure you’ve got the Gold’s Gym myPATH app. The Gold’s Gym myPATH app allows members and non-members to create personal workout goals, track workouts, connect your wearable apps and devices, check class schedules and much more!

Download Gold’s Gym myPATH app now!