From VOA Learning English, this is the Health & Lifestyle report. 

這里是VOA慢速英語健康生活報道。

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. 

當我們不斷重復(fù)同樣的動作時，就會過度使用某些肌肉，而過度使用會導(dǎo)致肌肉勞損和拉傷。

Sometimes those problems can come from doing sports.  

有時候，運動會造成這類問題。

But exercise professionals say they are now seeing another cause for muscle problems: hand-held technology devices. 

但是運動專家稱，他們發(fā)現(xiàn)了還有一種原因會引起肌肉問題：手持性科技設(shè)備。

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

長時間盯著手機或平板電腦會給脖頸和脊椎帶來很大壓力。

Many people who use tech devices also hunch their shoulders forward.  

很多使用高科技設(shè)備的人還會肩部前傾。

Experts say this posture puts strain on the entire upper body. 

專家表示，這種姿勢會讓整個上半身承受壓力。

Muscle strain linked to hand-held technology has become such a common condition that it now has a name: tech neck. 

與手持性設(shè)備有關(guān)的肌肉緊張已成為一種常見癥狀，如今被稱為：“科技頸”（頸椎?。?。

Kimberly Fielding, an exercise teacher in New York City, explains that constantly looking down at our devices creates an unnatural curve in our spine. 

紐約運動教練金伯利·菲爾丁（Kimberly Fielding）解釋，長時間低頭看手持性設(shè)備會造成脊椎不自然彎曲，

This can cause nerve pain and other problems. 

進而導(dǎo)致神經(jīng)痛等其他問題。

"A lot of the curves of the neck can change, so instead of the cervical spine going inward, 

她說：“脊椎的彎曲可以改變，因此如果頸椎不是向內(nèi)彎曲，

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." 

那么曲線可能會有些不同，這會導(dǎo)致神經(jīng)痛、間盤突出以及各種肌肉緊張性頭痛，這些癥狀都會降低生活質(zhì)量。”

Common symptoms of tech neck are neck pain, loss of feeling in your hands and fingers, headaches -- both mild and severe -- and poor posture.  

科技頸的常見癥狀包括頸痛，手部和手指失去知覺，輕度或重度頭痛以及不良身姿。

In the worst cases of tech neck, you can lose the strength in your hands and fingers. 

科技頸最嚴重情況還會出現(xiàn)手部和手指無力。

Fielding noticed that many of her clients were coming to her for help with this "forward head posture."  

菲爾丁注意到很多前來求助的人都出現(xiàn)“頭部前傾的體態(tài)。”

So, she created a class to directly address the problem of tech neck. 

因此，她發(fā)明了一門課程直接解決這種科技頸問題。

The class uses different exercises to release tension in the upper body and strengthen back and neck muscles.  

該課程通過不同的運動舒緩上半身的壓力，鍛煉背部和頸部的肌肉。

The class also works on breathing and posture. 

該課程可以調(diào)整呼吸和體態(tài)。

For a quick fix, Fielding has a simple suggestion -- hold your phone at eye level. 

作為速效方法，菲爾丁有一個簡單的建議：將手機與眼睛持平。

"You can see the eye line change right away. So the gaze is horizontal now, and they're very aligned." 

她說：“你會察覺視線平行的變化。這樣的視線是水平的并且是對齊的?！?/p>

A student of Fielding, Yasmin Venable, says the exercises have helped her release tension. 

菲爾丁的學(xué)生雅思明·維納布爾（Yasmin Venable）表示，這些運動幫她舒緩壓力。

"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!" 

她說：“過去我經(jīng)常感覺身體承受了巨大壓力，尤其是上肢，經(jīng)常是這種狀態(tài)?，F(xiàn)在，我開始能感覺到脖子的存在了?！?/p>

Fielding says these exercises may feel uncomfortable in the beginning because the neck muscles may have become weak. 

菲爾丁表示，剛開始這些運動可能會讓你感覺不適，因為你頸部的肌肉已經(jīng)弱化了。

"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."

她指出：“這種運動會有點不舒服，這是由于長期的過度緊張和錯位導(dǎo)致了肌肉無力?！?/p>

However, you don't need to take a class like Fielding's.  

然而，你無需參加菲爾丁開辦的這類課程。

You can take simple steps to improve tech neck. 

可以通過簡單的動作改善科技頸的癥狀。

Take breaks from using your technology. Stand up and stretch your legs often.  

暫時放下手中的科技設(shè)備。經(jīng)常站立，伸展雙腿。

Also, give your eyes a break by closing them throughout the day. 

另外，一天中要抽空閉眼休息片刻。

Move your eyes to the screen not your neck, head or shoulders. 

讓視線遠離電子屏幕，而不是只活動脖子、頭部和肩膀。

Do neck exercises. Experts at the website Spine Universe recommend these three neck stretches. 

做頸部操。Spine Universe網(wǎng)站的專家建議做以下三種頸部拉伸動作。

1. Chin Stretch 

1. 下巴拉伸

Move your chin towards your chest. Hold for 5 seconds.  

將下巴向胸口處收縮，保持5秒。

The stretch should feel comfortable from your neck to the base of your skull. Repeat 10 times. 

這種拉伸會讓你的肩膀到頭骨底部感覺舒暢。重復(fù)10次。

2. Side Tilt 

2. 側(cè)傾

Tilt your head to the right. Bring your ear close to the shoulder. Hold for 20 seconds.  

將頭部向右側(cè)傾斜，盡量讓耳朵貼近肩膀，保持20秒。

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. 

待頭部擺正后再向左傾斜，再保持20秒。每一側(cè)需重復(fù)3至5次。

3. Side-to-Side Head Rotation 

3. 頭部左右旋轉(zhuǎn)

Rotate your chin towards your right shoulder. Hold for 20 seconds.  

將下巴轉(zhuǎn)向右肩。保持20秒。

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. 

頭部擺正，然后再轉(zhuǎn)向左肩，維持20秒。每側(cè)重復(fù)3至5次。

And if your tech neck symptoms get worse, see a health care professional. 

如果你的科技頸癥狀出現(xiàn)惡化，請及時就醫(yī)。

And that's the Health & Lifestyle report.  

以上為健康生活報道的全部內(nèi)容。

I'm Anna Matteo. 

安娜·馬特奧為您播報。

【詞匯解析】

1.lead to 導(dǎo)致

A lack of prudence may lead to financial problems.
不夠謹慎可能會導(dǎo)致財政上出現(xiàn)問題。

2.health care 醫(yī)療衛(wèi)生

They also stress the need for improved employment opportunities, better transport and health care
他們同時也強調(diào)需要增加就業(yè)機會，改善交通和醫(yī)療保健服務(wù)。

3.take a break 休息

We've been busy for hours; we'd better take a break.
咱們忙了半天，也該喘喘氣了。

4.upper arms 上臂

I tried to step back, but he held my upper arms too tightly.
我試圖往后退，但他將我的上臂抓得太緊了。