VOA慢速英语(翻译+字幕+讲解):科技颈来袭 你中招了吗?
日期:2017-08-22 15:17

(单词翻译:单击)

8s%]i7WE5yow4X8eoO-.X

听力文本

qLY8bhe#Kv5RM

Exercises to Help 'Tech Neck'
From VOA Learning English, this is the Health & Lifestyle report.
When we do the same movements with our bodies over and over again, we overuse some muscles. And that overuse can lead to strain and injury.
Sometimes those problems can come from doing sports. But exercise professionals say they are now seeing another cause for muscle problems: hand-held technology devices.
Staring down at your phone or tablet for long periods of time puts great tension on your neck and spine. Many people who use tech devices also hunch their shoulders forward. Experts say this posture puts strain on the entire upper body.
Muscle strain linked to hand-held technology has become such a common condition that it now has a name: tech neck.
Kimberly Fielding, an exercise teacher in New York City, explains that constantly looking down at our devices creates an unnatural curve in our spine. This can cause nerve pain and other problems.
"A lot of the curves of the neck can change, so instead of the cervical spine going inward, the curve can be a little bit different and it causes nerve pain and herniation(s) and different muscle tension headaches -- different things that really can reduce quality of life."
How do you know if you have tech neck?
Common symptoms of tech neck are neck pain, loss of feeling in your hands and fingers, headaches -- both mild and severe -- and poor posture. In the worst cases of tech neck, you can lose the strength in your hands and fingers.
Fielding noticed that many of her clients were coming to her for help with this "forward head posture." So, she created a class to directly address the problem of tech neck.
The class uses different exercises to release tension in the upper body and strengthen back and neck muscles. The class also works on breathing and posture.
For a quick fix, Fielding has a simple suggestion -- hold your phone at eye level.
"You can see the eye line change right away. So the gaze is horizontal now, and they're very aligned."
A student of Fielding, Yasmin Venable, says the exercises have helped her release tension.
"I feel like I used to carry a lot of tension, especially in my upper arms and have like this, 'ehh' feeling and now I feel like . . . I have a neck now!"
Fielding says these exercises may feel uncomfortable in the beginning because the neck muscles may have become weak.
"It's a little uncomfortable, but it's because those muscles a lot times, right, are so weak from being overstretched and being in this other position."
What can you do?
However, you don't need to take a class like Fielding's. You can take simple steps to improve tech neck.
Take breaks from using your technology. Stand up and stretch your legs often. Also, give your eyes a break by closing them throughout the day.
Move your eyes to the screen not your neck, head or shoulders.
Do neck exercises. Experts at the website Spine Universe recommend these three neck stretches.
1. Chin Stretch
Move your chin towards your chest. Hold for 5 seconds. The stretch should feel comfortable from your neck to the base of your skull. Repeat 10 times.
2. Side Tilt
Tilt your head to the right. Bring your ear close to the shoulder. Hold for 20 seconds. Bring your head back to center, and then tilt it to the left, again holding for 20 seconds. Repeat 3-5 times on each side.
3. Side-to-Side Head Rotation
Rotate your chin towards your right shoulder. Hold for 20 seconds. Bring your head back to the center, and then rotate it to the left, again holding for 20 seconds. Repeat 3-5 times on each side.
And if your tech neck symptoms get worse, see a health care professional.
And that's the Health & Lifestyle report.
I'm Anna Matteo.

9ZI[oMa@[fFn^%

词汇解析

6qKH4v#NE-&nsRYX!*RM

1.lead to 导致

LWmkBPAChcxfIY@8h

A lack of prudence may lead to financial problems.
不够谨慎可能会导致财政上出现问题wCw&u2v!SY=vnqlbFS2b

9c8;^Q|GkG@]

2.health care 医疗卫生

0uZD03GVKh

They also stress the need for improved employment opportunities, better transport and health care
他们同时也强调需要增加就业机会,改善交通和医疗保健服务^tC3*17N;e)C0*n@2[_

H2SgjEb[pzjV+kpnJ

3.take a break 休息

2tASQ.bDFv.UW&_;Q

We've been busy for hours; we'd better take a break.
咱们忙了半天,也该喘喘气了.EmLMWOxncInr|IY)

=pi&oqOHkzd(B

4.upper arms 上臂

r=v2Ik3lA!=

I tried to step back, but he held my upper arms too tightly.
我试图往后退,但他将我的上臂抓得太紧了fEWE.@FTYX

内容解析

!#Km7I[[UTKN

1.Staring down at your phone or tablet for long periods of time puts great tension on your neck and spine.

5vXdKdEdMjc

puts tension on 对...施加压力

[sa8k5_Nc__lq

This can put tension on the project team.
这可能让项目团队感到不安9rL&g;%ahCPHX;~kBxnE
When shoes have too much bend in the middle, Pribut says it puts tension on the plantar fascia.
如果鞋在中间太弯曲的话, 就会使足底筋膜承受压力nuPY,KjqeAn+SPv-2G

*+G2*p&@-0oo7NossK!T

2.You can take simple steps to improve tech neck.

pz@QM4!S7b)8A1-

take steps to 采取...步骤

vF*e=B[7w5|b~r

If you tend to overeat because of depression, first take steps to recognize the source of your sadness.
如果你常常因为沮丧而暴饮暴食,首先应该设法找到悲伤的原因jH,jr#wJitcL1%c
The directors will take steps to insure against possible failure.
董事们将采取措施,以防可能出现的失败q^cCNv)F0%wo2

参考译文

VQ|BTjbv8b

科技颈来袭 你中招了吗?
这里是VOA慢速英语健康生活报道+wd]v*3g-jC-=JM2rC
当我们不断重复同样的动作时,就会过度使用某些肌肉,而过度使用会导致肌肉劳损和拉伤Y9)Y_K0u=LZbt[vm
有时候,运动会造成这类问题;mia#sr=yt,_bU@l7Qv8。但是运动专家称,他们发现了还有一种原因会引起肌肉问题:手持性科技设备ToJ3CzU-g!r,1~o3=)
长时间盯着手机或平板电脑会给脖颈和脊椎带来很大压力GC,nxV6g+FL6x!v。很多使用高科技设备的人还会肩部前倾XTwBjI!2*3]ita。专家表示,这种姿势会让整个上半身承受压力4o_&ZRjCPP
与手持性设备有关的肌肉紧张已成为一种常见症状,如今被称为:“科技颈”(颈椎病)ZX,23A*c,aPclha[mh
纽约运动教练金伯利·菲尔丁(Kimberly Fielding)解释,长时间低头看手持性设备会造成脊椎不自然弯曲,进而导致神经痛等其他问题4Ue2fcQ26|_
她说:“脊椎的弯曲可以改变,因此如果颈椎不是向内弯曲,那么曲线可能会有些不同,这会导致神经痛、间盘突出以及各种肌肉紧张性头痛,这些症状都会降低生活质量e@ZV6K7UhE;O&。”

u%=q3vgX)&~;uB=

科技颈.jpeg
如何证明自己患有“科技颈”?
科技颈的常见症状包括颈痛,手部和手指失去知觉,轻度或重度头痛以及不良身姿zJP|rB^M[5y。科技颈最严重情况还会出现手部和手指无力0r,xWv8-NzLf(ZUU1quo
菲尔丁注意到很多前来求助的人都出现“头部前倾的体态1(xz-Uxw;d!87#M。”因此,她发明了一门课程直接解决这种科技颈问题ht*ITm4SP=V4KOwwIWFb
该课程通过不同的运动舒缓上半身的压力,锻炼背部和颈部的肌肉*YiBMsnuvf^AwPLO]cSa。该课程可以调整呼吸和体态8U#A7Is*G]AJ4evs,e1
作为一个速效方法,菲尔丁建议道:将手机与眼睛持平@&*9YG6hAle-%qbZ
她说:“你会察觉视线平行的变化K@zb)c9Yp!Pq3zy[!u-。这样的视线是水平的并且是对齐的;G2@h[6i9u。”
菲尔丁的学生雅思明·维纳布尔(Yasmin Venable)表示,这些运动帮她舒缓压力ntsfA6r%8.@dA_Z
她说:“过去我经常感觉身体承受了巨大压力,尤其是上肢,经常是这种状态(S8[+n0b_DD~0;]MOa。现在,我开始能感觉到脖子的存在了w=j;2r)!i%PWL3(kC。”
菲尔丁表示,刚开始这些运动可能会让你感觉不适,因为你颈部的肌肉已经弱化了PRCCvw6PQ^7asW%H+U0J
她指出:“这种运动会有点不舒服,这是由于长期的过度紧张和错位导致了肌肉无力gMp%X+N,lXt-K)5BfFu。”
应该如何解决?
然而,你无需参加菲尔丁开办的这类课程),,~pZHB~G@dWLj*。可以通过简单的动作改善科技颈的症状&V_SkL];o9ILfqgBsmz
暂时放下手中的科技设备6P+bQ-ma4l+&ut&fb。经常站立,伸展双腿3QV.@zX[APn=S1a。另外,一天中要抽空闭眼休息片刻iw.*-uuE,5SDgU4LN,53
让视线远离电子屏幕,而不是只活动脖子、头部和肩膀#m(f7]+5*(72!5jg
做颈部操Ez~H^+!hbyT7wvN(。Spine Universe网站的专家建议做以下三种颈部拉伸动作z6gs=F!T[~gu~y2
1. 下巴拉伸
将下巴向胸口处收缩,保持5秒.@,4xK_0h8S!c&|QkE.。这种拉伸会让你的肩膀到头骨底部感觉舒畅ZcHKXUiF|d9uEsXFN[。重复10次iDB0lrGNxoS
2. 侧倾
将头部向右侧倾斜,尽量让耳朵贴近肩膀,保持20秒H+B52t#66nt。待头部摆正后再向左倾斜,再保持20秒PRI#B6oxhffE,&。每一侧需重复3至5次B93H,W;cw6+[
3. 头部左右旋转
将下巴转向右肩T9cVQNh*cjVrxUBF。保持20秒CRqFm(FTpi。头部摆正,然后再转向左肩,维持20秒n,Gs1T1&,)3f[FhZOZ。每侧重复3至5次DZ|2e,kfsVk;
如果你的科技颈症状出现恶化,请及时就医~F6FYeR[Yxw%,amOg
以上为健康生活报道的全部内容mBd+QcvO&&c4;E0
安娜·马特奥为您播报R_MT94KJGq#oN35M88M

gsWH&SnDpIjRvIQ24Dl

译文为可可英语翻译,未经授权请勿转载!

eG9z[_u#61G^h5rdRSOyWpd3J*rL=q[aFhv&y&P8)JAoLH~3j
分享到