I can’t be the first person to suggest that it might not be good for you to always be on your devices. It’s in the news seemingly every night. And yet, most of use continue to be forever looking down and scrolling for the latest in Mason Jar related fashion or updates from high school acquaintances.

The physical issues associated with our device addiction are many, from pain in our thumb to severe headaches. Not to mention eye strain, neck tension, shoulder tightness, or tingling in the fingers. We were not meant to be that forward posture for a long time. We are supposed to move, look around, change positions, and be loose and free. Holding our phones brings out some of the worst in our bodies.

What can be done? I’ll bypass the obvious solution of getting off our phones. I know, just like the recommendation to avoid high heels, that it’s simply not going to happen. They are too convenient, too engrained in our lives, and too darn fun. The next thing to do is minimize the effects of our poor decisions.

The first step is to reverse to the anterior and downward posture. Instead of having the shoulders slumped and the head down, look up as high as you can and roll your shoulders back. You’ll look like an angel ascending to the heavens. This stretch should be done at least once every five minutes of work.

Another way to release the tension is to do a push-up in a corner or doorway. Push the shoulder blades together and look up, really opening the chest and shoulders. Third, and my favorite, is to find a soft ball, like a yoga ball or basketball, and lay backward on it and stretch your arms like a starfish. This lets your tight chest muscles relax and moves your shoulder blades back to where they want to be.

The second step to reverse the effects of text neck is to alter your posture while you use your phone. This means holding your phone high over your head, switching which hand you use to hold your phone, or propping the phone on something to take your hands out of the equation.

The third, and maybe most important, is to get adjusted regularly. If we can’t, or won’t, remove the factors in our lives that cause problems then we need to regularly fix ourselves. Adjustments help us move better, release the built-up tension, and to remove pain. Adjustments help alleviate headaches and can remove the tingling in your hands and arms. Getting adjusted might even help you Pintrest a little better, and help you find the perfect pallet related decoration.