How Your Phone Is Changing Your Posture

What Mobile Devices Are Doing to Your Myofascial System

We spend hours on our phones—scrolling, texting, and watching videos. But have you ever thought about how this shapes your body? This video takes a deep dive into the effects of prolonged phone use on your muscles, joints, fascia, and posture. From forward head posture and spinal strain to shoulder rounding and grip tension, we break down how your body adapts and compensates for this stress.

🚨 Key Topics Covered:

✔️ How mobile phone posture impacts your neck, spine, and shoulders

✔️ The increased strain on muscles like the trapezius, levator scapulae, and deep neck flexors

✔️ Why your grip muscles (flexors) become overworked, leading to texting thumb and carpal tunnel syndrome

✔️ How tension travels up the kinetic chain, affecting your entire upper body

✔️ The role of fascia in postural adaptations and compensations

✔️ The overlooked impact on breathing efficiency

⚠️ This isn't about fearmongering but about understanding how the body intelligently adapts to everyday stressors. Awareness is the first step toward making better movement choices! 💬 What do you think? Have you noticed any of these compensations in your own body? Drop a comment below! 📢 Like, Subscribe & Share if you found this helpful. #Posture #ForwardHeadPosture #TextNeck #Fascia #MyofascialSystem #SpinalHealth #PhonePosture #TextingThumb #CarpalTunnel #NeckPain #ShoulderPain #TechNeck #AnatomyLab

here are the studies to this topic:

Sources:

  1. Grasser et al. (2023). “Defining text neck: a scoping review.” Eur Spine J. 32(10):3463-3484.
    pubmed.ncbi.nlm.nih.gov

  2. Shah & Sheth (2024). “Association of text neck with the appearance of neck pain: systematic review.” Coluna/Columna. 23(3):e285741.
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  3. Chen et al. (2025). “Smartphone overuse and neck pain: a systematic review and meta-analysis.” Postgrad Med J. (Online ahead of print).
    metajournal.com

  4. Hansraj (2014). “Assessment of stresses in the cervical spine caused by posture and position of the head.” Surg Tech Int. 25:277-279.
    mdpi.com

  5. Lee et al. (2015). “Effect of cervical flexion angle during smartphone use on muscle fatigue of neck erector spinae and upper trapezius.” J Phys Ther Sci. 27(6):1847-1849.
    pmc.ncbi.nlm.nih.gov

  6. Xie et al. (2016). “Muscle activity in using touchscreen smartphones among young adults with and without neck-shoulder pain.” Ergonomics. 59(1):61-72.
    pubmed.ncbi.nlm.nih.gov

  7. Kim et al. (2016). “Effect of duration of smartphone use on muscle fatigue and pain in neck and shoulders.” J Phys Ther Sci. 28(6):1669-1672.
    pmc.ncbi.nlm.nih.gov
    pmc.ncbi.nlm.nih.gov

  8. Areeudomwong et al. (2020). “Effects of kinesio taping on neck-shoulder discomfort and EMG during smartphone texting.” Work. 67(4):847-854.
    pubmed.ncbi.nlm.nih.gov

  9. Brühl et al. (2023). “Smartphone use – influence on posture and gait during standing and walking.” Healthcare (Basel). 11(18):2543.
    mdpi.com
    mdpi.com

  10. Betsch et al. (2021). “The influence of smartphone use on spinal posture – a laboratory study.” Gait Posture. 85:298-303.
    mdpi.com
    mdpi.com

  11. Al Shahrani et al. (2021). “Association between smartphone use and carpal tunnel syndrome: a case-control study.” J Fam Med Prim Care. 10(8):3038-3044.
    pmc.ncbi.nlm.nih.gov
    pmc.ncbi.nlm.nih.gov

  12. İnal et al. (2015). “Effects of smartphone overuse on hand function, pinch strength, and the median nerve.” Muscle & Nerve. 52(2):183-188.
    pubmed.ncbi.nlm.nih.gov

  13. Banadaki et al. (2024). “Impact of smartphone use duration and posture on hand pain among college students.” BMC Musculoskelet Disord. 25(1):574.
    pubmed.ncbi.nlm.nih.gov

  14. Soyer & Akarırmak (2020). “Effect of postural correction and exercise on neck pains in cell phone users.” Turk J Osteoporos. 26(2):81-91.
    turkosteoporozdergisi.org
    turkosteoporozdergisi.org

  15. Yong & Lee (2025). “Does forward head posture influence muscle tone, stiffness, and elasticity in university students?” J Clin Med. 14(6):1888.
    mdpi.com
    mdpi.com

  16. Kuo et al. (2019). “Relationship between age, BMI, head posture, and stiffness of neck muscles.” Sci Rep. 9:11964.
    nature.com

  17. Ruivo et al. (2017). “Effects of a resistance and stretching exercise program on forward head and protracted shoulder posture.” J Manipulative Physiol Ther. 40(1):1-10.

  18. Page et al. (2014). “Upper crossed syndrome: a clinical approach.” J Bodyw Mov Ther. 18(4):482-491.
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    ejpt.journals.ekb.e

  19. Namwongsa et al. (2019). “High mobile phone use associated with neck problems in young adults.” Int J Environ Res Public Health. 16(24):5067.

  20. Szeto et al. (2022). “Work-related neck and upper limb disorders associated with smartphone use.” Appl Ergon. 98:103580.

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