This is a new condition we will be hearing more and more about. All the usual suspects are coming out of the woodwork with their words of wisdom: mostly they will say to change your position, lift the phone, etc. Good luck with that.
Since the average smartphone user is bowing to their device upwards of three hours per day, it is an issue and will be having knock-on effects that the average smartphone user can’t even image. (We’ve talked about Forward Head Posture here before.)
So here is another way of looking at it and a method of doing something about it that could work. First, realize that the smartphone posture problem is similar to all the other issues where we do too much of one thing: sit, heavy/awkward/frequent lifting, repetitive this or that.
The point is that we can address these issues effectively by doing something that will offset the insults to the body and create better balance. In this case the head-flexed-forward-for-extended-periods can be offset by strengthening the muscles of the back of the neck and extending the head backward.
And like most healthy habits it is amazingly simple and easy to do. Just interlock your fingers behind your head, then tilt you head back until you are looking up (or as far as you can comfortably go). Your weight of you arms will provide enough resistance all by themselves, so do not pull with your arms!
Do this a half a dozen times here and there throughout the day (start with 3 times, build to 5 or 6) and the next morning you will know you have exercised your neck (it will amaze most people how little exercise constitutes a neck workout). From there it is easy to progress.
Let me know if you need any help. Don’t over do it!