专题01 NASA专家解决脖子和背痛难题-2023年高考英语外刊阅读及模拟强化-USB迷|专注于互联网分享

2024年2月15日发(作者：凭香天)

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

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

Environment and lead author of the study.

The study demonstrated that "active breaks are good for the body and the mind and help

with pain," says Andersen. The NIH's Langevin is a fan of using yoga stretches for movement

snacks because they help to maintain the flexibility of connective tissue. Gentle movement from

the practice can also encourage the body to relax and reduces the risk of aggravating back pain.

In July 2020, the NIH published a video of Langevin demonstrating some of the movements

she recommends, including taking one arm in a large gentle circle, while stretching the neck in the

opposite direction and then repeating the move in the opposite direction, and on the opposite side.

Even if you are feeling sore, gentle motion can be soothing. "For musculoskeletal pain in general,

movement is a really good thing," she says.

 读后强化训练

I. 单句语法填空

new law (release) employers from their obligation to recognize unions.

s worry about the effect of music on their adolescent's (behave).

agreement was finally reached between management and (employ).

exercises are designed to (strong) your stomach muscles.

men (maintain)they were out of the country when the crime was committed.

II.阅读理解

which section of a magazine is this text more likely to appear?

A. Science and Technology.

B. History and Culture.

C. Health and Life.

D. Marketing Management.

is Dr. Langevin's attitude towards movement in improving pain in human tissues?

A. Opposed.

B. Indifferent.

C. Supportive.

D. Angry.

can we know about the study of Denmark's workforce health promotion programs?

A. Those who have enough rest are more likely to get sick.

B. Adequate rest will help relieve the pain.

C. Yoga can be bad for back discomfort.

D. Office workers can easily stretch in the park.

is the text mainly developed?

A. By giving examples and stating facts.

B. By stating facts and making comparisons.

C. By listing facts and arguing.

D. By predicting and concluding.

 词汇积累

Ⅰ. 核心词汇

gy v.

e v. n.

s n.

or n.

t n. v.

e v.

h v.

nge n. v.

then v.

ee n.

trate v.

in v.

Ⅱ. 核心短语

a time

3.a set of

once

head to toe

ed to

breaks

with

Ш. 拓展词汇

n. 短时激增，迸发

e n. 水合物，水化物

n v. （身体）变僵硬，绷紧

l v. 凝结；凝固

5. fatigue n. 疲乏，厌倦；疲劳

6. aggravate v. 使加重，使恶化



金句赏析

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.

【句意】为了解决这个问题，你可能已经得到了关注姿势的建议，但运动研究指出了另一种策略，即在一天中进行短时间的运动来释放身体的紧张和压力。

【句式剖析】

句子主干：

赏析：

①To fix the problem是动词不定式短语作；

②you might have gotten advice to focus on posture与exercise research points to another strategy构成，由连词连接；

③as well-taking short spurts of movement throughout the day to release tension and stress in the

body是介词导语作。

2.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.

【句意】一项针对丹麦劳动力健康促进计划的大规模研究发现，与那些什么都不做的人相比，那些有休息时间活动的人不太可能因为疾病和疼痛而需要多日的病假。

【句式剖析】

句子主干：

赏析：

①of Denmark's workforce health promotion programs是名词所有格形式，修饰限定；

②who took activity breaks是who引导的，先行词是；

③were less likely to need multiple sick days from illness and pain是省略了引导词

的，与found构成关系。compared to those who

did nothing为过去分词短语作插入语，在从句中作状语。

参考译文

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.

在盯着电脑屏幕几个小时后，我们的身体通常会给我们一个压力很大的线索：恼人的颈部和背部疼痛。为了解决这个问题，你可能已经得到了关注姿势的建议，但运动研究指出了另一种策略，即在一天中进行短时间的运动来释放身体的紧张和压力。

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.

美国国家航空航天局的健身专家们开发了一套20个一分钟的练习，可以预防疼痛，任何人都可以在办公桌前做。我们在这里选择了五个供你尝试。

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

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.

美国国立卫生研究院下属的国家补充与综合健康中心主任Helene Langevin博士说，运动可以为结缔组织和关节补水，扭转久坐导致的僵硬。该中心最近资助了六项关于结缔组织和疼痛的研究。Langevin说：“稍微休息一下，在一天中四处走动可以防止你的身体‘凝固’。”

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.

运动零食也有更广泛的健康益处。生理学和运动专家援引越来越多的医学研究称，每天重复几次的短暂运动可以改善健康状况，阻止肌肉流失，减轻压力。

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?"

NASA的项目包括坐着进行弯曲、站着举小腿、手放在桌子上俯卧撑、站着卷腿和颈肩背部拉伸。“你的身体总是在和你说话，”Marceleus M. Venable说，他是华盛顿特区的一名私人教练，也是NASA锻炼计划的合著者。“你的手抽筋，你的臀部和颈部疼痛……它在说：“嘿，你能拉伸我吗?”

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."

没有一套锻炼方法适合所有人。来自华盛顿州嘉士堡的Katy Bowman说，人们应该把重点放在那些挑战薄弱部位、同时增强身体多个部位的运动上，而且这些运动是他们所喜欢的。他是生物力学家，也是《移动你的DNA》一书的作者。鲍曼说：“这并不像每个背痛的人都做这四个动作那么简单。”“这就像膳食营养一样。你也需要一系列的运动来让身体从头到脚都强壮。”

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.

一项针对丹麦劳动力健康促进计划的大规模研究发现，与那些什么都不做的人相比，那些有休息时间活动的人不太可能因为疾病和疼痛而需要多日的病假。

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.

在这项研究中，包括办公室职员在内的许多员工每周锻炼三次，每次锻炼10分钟。他们做了一些练习，比如把橡皮筋放在双手之间，拉开手臂，把肩膀挤在一起。员工可以在办公桌上用橡皮筋休息，也可以和同事一起锻炼。

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

Environment and lead author of the study.

用手拉开阻力带可以对抗在电脑前工作时脖子和肩膀的下垂和向前运动。丹麦国家工作环境研究中心肌肉骨骼疾病教授，该研究的主要作者Lars L. Andersen说，它还能增强背部肌肉，有助于缓解长时间坐在办公桌前造成的肌肉疲劳。

The study demonstrated that "active breaks are good for the body and the mind and help with

pain," says Andersen. The NIH's Langevin is a fan of using yoga stretches for movement snacks

because they help to maintain the flexibility of connective tissue. Gentle movement from the

practice can also encourage the body to relax and reduces the risk of aggravating back pain.

安德森说，这项研究表明，“积极休息对身心都有好处，有助于缓解疼痛。”美国国立卫生研究院的朗之万喜欢用瑜伽拉伸运动零食，因为它们有助于保持结缔组织的灵活性。练习中轻柔的动作也可以鼓励身体放松，降低加重背痛的风险。

In July 2020, the NIH published a video of Langevin demonstrating some of the movements

she recommends, including taking one arm in a large gentle circle, while stretching the neck in the

opposite direction and then repeating the move in the opposite direction, and on the opposite side.

Even if you are feeling sore, gentle motion can be soothing. "For musculoskeletal pain in general,

movement is a really good thing," she says.

2020年7月，美国国立卫生研究院发布了一段Langevin的视频，展示了她推荐的一些动作，包括用一只手臂做一个大的温柔圈，同时向相反的方向伸展脖子，然后向相反的方向重复这个动作。即使你感到疼痛，轻柔的动作也能起到舒缓作用。“对于一般的肌肉骨骼疼痛，运动是一件非常好的事情，”她说。