这里是美国之音慢速英语健康和生活报道。
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.
当我们的身体一再重复进行相同运动时，就会过度使用一些肌肉，而这种过度使用会导致劳损和受伤。
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.
有时候这类问题是由运动造成的。但是运动专家表示，他们现在发现了肌肉问题的另一种原因：手持科技设备。
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.
长时间盯着手机或平板电脑会给颈部和脊椎施加很大压力。很多使用高科技设备的人士还会肩部前倾。专家表示，这种姿势会使整个上半身都受到压力。
Muscle strain linked to hand-held technology has become such a common condition that it now has a name: tech neck.
与手持设备相关的肌肉紧张已经成为了一种非常常见的症状，并且它还有了一个名称，这就是“科技颈”（颈椎病）。
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.
纽约市的运动教师Kimberly Fielding解释称，连续低头看着手持设备会造成脊椎不自然弯曲，这会导致神经痛等问题。
"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."
她说：“脊椎的曲线可以改变，所以如果颈椎不是向内弯曲，曲线可能就略有不同，这会导致神经痛、间盘突出以及各种肌肉紧张性头痛，这些都会降低生活质量。”
How do you know if you have tech neck?
如何确认自己是否患上了“科技颈”？
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.
科技颈的常见症状是颈部疼痛，手部和手指麻木，轻度或重度头痛以及体态不正。严重情况下还会出现手部和手指无力。
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.
Fielding注意到很多找她寻求帮助的客户都是这种“头部前倾体态。”所以她创造了一门课程来直接解决这种科技颈问题。
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.
该课程利用不同的运动来释放上半身的压力，并强化背部和颈部肌肉。该课程还作用于呼喝和体态。
For a quick fix, Fielding has a simple suggestion -- hold your phone at eye level.
作为权宜之计，Fielding有一条简单的建议：将你的手机拿到眼睛水平位置。
"You can see the eye line change right away. So the gaze is horizontal now, and they're very aligned."
她说：“你会发现视平线立即发生变化，这样目光就是水平的，它们非常一致。”
A student of Fielding, Yasmin Venable, says the exercises have helped her release tension.
Fielding的学生Yasmin Venable表示，这些运动已经帮助了她缓解压力。
"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!"
她说：“我觉得过去我的身体承担了很大压力，特别是上臂。而现在我开始感觉到了我的脖子所在。”
Fielding says these exercises may feel uncomfortable in the beginning because the neck muscles may have become weak.
Fieling表示，这些运动可能一开始会感觉不舒服，因为颈部肌肉已经变弱了。
"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."
她说：“它会有点不舒服，但是这是因为过度紧张和位置不正导致这些肌肉非常无力。”
What can you do?
如何应对？
However, you don't need to take a class like Fielding's. You can take simple steps to improve tech neck.
然而，你不需要参加类似Fielding开办的这类的课程。你可以通过简单的步骤来改善你的科技颈的症状。
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.
暂时停止使用科技设备。经常站起身来伸伸腿脚。另外，一天中要闭上眼睛让它休息一会。
Move your eyes to the screen not your neck, head or shoulders.
转动眼睛将视线移动到屏幕上，而不是动脖子、头和肩膀。
Do neck exercises. Experts at the website Spine Universe recommend these three neck stretches.
做颈部操。Spine Universe网站的专家建议做以下三种颈部拉伸。
1. Chin Stretch
1. 下巴拉伸
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.
将下巴向胸口移动，保持5秒。这种拉伸会让你从肩膀到颅底都感觉舒服。重复10次。
2. Side Tilt
2. 侧倾
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.
将头部侧向右边，让耳朵贴近肩膀，保持20秒。头部回正，然后侧向左边，再次保持20秒。每侧重复三五次。
3. Side-to-Side Head Rotation
3. 左右转头
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.
下巴转向右肩，维持20秒，头部回正，然后转向左边，继续维持20秒。每侧重复三五次。
And if your tech neck symptoms get worse, see a health care professional.
如果你的科技颈症状恶化，请去看专业医务人员。
And that's the Health & Lifestyle report. I'm Anna Matteo.
以上就是本期健康和生活报道的全部内容。我是安娜·马特奥。(51VOA.COM对本文翻译保留全部权利，未经授权请勿转载，违者必究！)