On the 25th of November 2020 the World Health Organization published the guidelines on physical activity and sedentary behavior. A recent systematic review research found out that only one out of five adolescents and adults met the recommended combined aerobic and muscle-strength activities guidelines!
​Adherence to aerobic and muscle-strengthening activities guidelines: a systematic review and meta-analysis of 3.3 million participants across 31 countries | British Journal of Sports Medicine (bmj.com)

We may not pay attention on how much time we spend looking at smartphone or tablet. According to Statista Research Department in 2021, users in the UK spent daily on average four hours on mobile devices.
   Undoubtedly for the majority of time, while we use our smartphone, we are not taking care of our posture. Often our chin is down towards our chest and the cervical spine is flexed forward. The amount time spent in this position is enough for making our upper back adapting, changing and often originating neck soreness, stiffness, pain, triggers tension headaches. 
What we can do for improving our posture:
1
Positioning the mobile device at eyes level.
2
Limiting our time using smartphone and tablet.
3
Taking frequent breaks every 5 minutes.
4
Gently stretching neck and mobilising arms and shoulders.