Every week, Talking Points gives you a worksheet to practise your reading comprehension with exercises about the story we’ve written.
It is hard to imagine life without our smartphones and tablets, but our favourite devices might be wearing us down.
If you have ever noticed tight shoulders after hours of scrolling, you have experienced “tech neck”.
In an article published in the Postgraduate Medical Journal in 2025, researchers analysed data from seven past studies involving a total of 10,715 adults. They found that people who overused their smartphones had a significantly higher risk of neck pain.
These findings show that smartphone usage is a crucial health issue.
But neck pain is not the only problem. Poor sleep and eye strain are also some of the many negative effects of our screen-dominated world.
Striking a healthy balance with technology is important. To help fight the harms of screen time, take a break from your devices and try these yoga exercises.
Neck circles
Sit down and find a nice tall posture by rolling your shoulders back and down and imagining your spine lengthening upwards. Tilt your chin slightly down towards your throat. Turn your head in a clockwise direction, as though you are drawing circles with your nose. Choose a speed that feels good to you.
Do five rounds and then repeat in an anticlockwise direction for five rounds. Remember to breathe deeply as you do this.
Neck stretch
This is a great movement for opening up the front of your neck, chest and shoulders.
Standing up, clasp your hands behind your back. Lift your clasped hands away from your body and hold them at a level that feels comfortable. Tilt your head to look upwards. Stay here for three breaths.
Eye refresh
Give your eyes a rest from digital devices with this soothing eye exercise. Before you start, clean your hands, and if you wear glasses, be sure to remove them.
From a seated position, rub the palms of your hands together to create some heat. Close your eyes and cup the palms of your hands over your eyes, without applying pressure to your lids. Stay here for five breaths.
Supported bridge pose
This yoga pose stretches the front of the body, helping to counteract the rounded posture you have when using a phone or sitting at your desk using a computer. This supported version of the bridge pose uses a pillow, which makes it easier to hold the position.
Get a pillow and lie on your back. Bend your knees and bring your feet towards you, keeping them on the ground. Make sure there is a hip-width distance between them. Lift your hips and place the pillow horizontally underneath your lower back. Lower your hips down and stretch your legs out.
Stretch your arms out to the side and bend your elbows, with your hands pointing to your head and your palms facing the ceiling. Stay here for five deep breaths.
To come out of this pose, bend your knees to lift your hips and slide the pillow out from beneath you. Lower your hips to the ground before turning to one side and pushing yourself up with your hands.
