2024年3月18日发(作者：)

Got neck and back pain?

Break up your work day with exercises for relief

NASA专家解决脖子和背痛难题

文章选自《美国国家公共电台NPR》

主题语境：人与自我 子语境：锻炼与健身

原文出处：NPR 语篇类型：说明文

关键词：neck; pain; stress; movement; exercise

篇章导读：你是否会长时间端坐电脑前，学习、工作或者游戏？你的脖子和腰部是否会酸

疼难忍？NASA营养健康专家开发出了轻松五部健身法，足不出户即能解决浑身酸疼难受

的难题。

原汁原味外刊阅读及模拟强化训练

After staring at a computer screen for

hours at a time, the body often gives us a

clue that it is stressed: nagging neck and

back pain. To fix the problem, you might

have gotten advice to focus on posture,

but exercise research points to another

strategy as well-taking short spurts of

movement throughout the day to release tension and stress in the body.

Fitness specialists at NASA, an agency where people work in high-stress seated positions,

developed a set of 20 one-minute exercises to prevent pain that anyone can do at their desk. We've

chosen five here for you to try.

Movement is hydrating for connective tissues and joints, reversing the stiffening that arises

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with too much sedentary behavior, says Dr. Helene Langevin, director of the National Institute of

Health's National Center for Complementary and Integrative Health, which recently funded more

than a half-dozen studies on connective tissue and pain. "Taking small breaks and moving around

throughout the day prevents your body from 'congealing,'" Langevin says.

Movement snacks can also have broader health benefits. Brief bouts of movement repeated

several times a day, can improve health, halt muscle loss and reduce stress, physiology and

movement experts say, citing a growing body of medical studies.

The NASA program included seated marches, standing calf raises, push-ups with hands on

the desk, standing leg curls and neck, shoulder, and back stretches. "Your body is always talking

to you," said Marceleus M. Venable, a personal trainer in Washington D.C. and co- author of the

NASA exercise program. "Your hands cramp, you have hip pain and neck pain ... it's saying: 'hey,

can you stretch me?"

No one set of exercises works for every body. Rather, people should focus on movements that

challenge areas of weakness, strengthen multiple parts of the body at once and that they enjoy,

says Katy Bowman, a Carlsborg, Wash., biomechanist and author of the book Move Your DNA.

"It's not as simple as, everyone with back pain, do these four moves," says Bowman. "It's just like

dietary nutrition. You need a spectrum of movements that make the body strong from head to

toe."

A large-scale study of Denmark's workforce health promotion programs found those who

took activity breaks, compared to those who did nothing, were less likely to need multiple sick

days from illness and pain.

Many of the employees in the study, including office workers, used elastic resistance bands

for 10-minute exercise breaks, three times a week. They did exercises like placing the bands

between the hands, pulling the arms open, and squeezing the shoulders together. Employees could

take breaks using the bands at their desk or gather with co-workers to exercise together.

Stretching resistance bands apart with your hands can counter the slouching, forward motion

of the neck and shoulders when working at a computer. It can also help with muscle fatigue from

sitting at a desk for long periods by strengthening back muscles, says Lars L. Andersen, a

professor of musculoskeletal disorders at Denmark's National Research Centre for the Working

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