When to do them:

• You should do these exercises before and after text messaging.

• Do them between individual messages if you're texting continuously over a long period too.

• These exercises are also very helpful for people who spend a lot of time on computer game consoles.

1) Shoulder shrug

Because it's easier to relax a muscle after you've tightened it, you will relax the muscles in the shoulder and allow the blood to flow into the arm.

• Shrug your shoulders towards your ears.
• Hold for two to three seconds, then relax.
• Repeat three times.

2) Make a fist

This will help the blood flow and tone the muscles.

• Hold the arm at right angles from the elbow.
• Make a fist and tense it, and the whole of your arm.
• Hold for two to three seconds.
• Relax and let the arm flop to your side.
• Repeat 3 times.

3) Wrist stretch

When you are texting, you tilt your thumbs towards your wrists, so straining the tendons. This exercise stops a tightening of the wrists.

• Stretch the wrist backwards.
• Hold for two to three seconds.
• Stretch it forwards and hold for two to three seconds.
• Repeat 3 times.

This will keep your fingers and thumbs supple and mobile.

• Spread the fingers as wide apart as you can.
• Hold for two to three seconds.
• Bunch them into a fist and hold for two to three seconds.
• Repeat 3 times.

Texting usually involves looking down at the phone which means the head is held unsupported.

• Sit relaxed with the shoulders supported and to pull back your chin.
• Try to make a double chin, to stretch the muscles at the base of the neck.
• Hold this position for two to three seconds and repeat three times.
• Always stretch very slowly.

• Support your arm on a chair or table to take the load off the neck and shoulder muscles.
• Massage your arm from the wrist to the elbow at regularly.
• Swap hands regularly.
• Sit in a neutral upright position - head over shoulders and arms comfortably near the body.
• The weight of a phone may not feel much, but it feels heavier if the arm is held out stretched, as it will increase the load of muscles and joints.
• Remember - pain is a warning sign - don't ignore it, and speak to your doctor or another adult if it carries on!