Text Neck Posture Check
Get a red-edge warning when you look down at your phone, plus timed neck stretch breaks. On a computer, use the stretch breaks.
How the phone angle check works
Tap Start checking and hold your phone as usual. The page reads the motion sensor (DeviceOrientation) to work out how upright the screen is: 0° is flat on a table, 90° is straight up at eye level. When the phone stays below your target angle (40°, 50° or 60°, your choice, not a medical standard), you are probably looking down. After 1.5 seconds the screen edge turns red, and after 3 seconds phones that support vibration buzz, repeating every 15 seconds. iPhones ask for motion access when you tap. Computers have no sensor, so use stretch breaks instead.
How much weight your neck carries (KDCA)
| Head bent forward | Load on the neck |
|---|---|
| Upright | 5kg |
| 15° | 12kg |
| 30° | 18kg |
| 45° | 22kg |
| 60° | 27kg |
How often to take a break
| How often (source) | What |
|---|---|
| Every 30–40 min KDCA | Neck circles and stretches |
| Every 20–30 min SNUH | Tilt the head back |
| 5–10 min every hour Asan Medical Center | Stand, walk and stretch |
KDCA suggests rolling the neck gently about 10 times and stretching the front and back of the neck for 10–30 seconds every 30–40 minutes of phone use.
Raise the phone to eye level with a stand if you can, and open your shoulders rather than only lifting your head. Stop any stretch that hurts, and see a doctor if neck pain continues.
Sources
FAQ
How much does the head weigh when bent forward?
About 5 kg upright, 12 kg at 15°, 18 kg at 30°, 22 kg at 45° and 27 kg at 60° (KDCA).
How often should I stretch?
Every 30–40 minutes of phone use (KDCA), or a 5–10 minute break every hour (Asan Medical Center).
Why doesn't the angle work on my computer?
Computers have no motion sensor. Use the stretch reminders instead.