长期反复做同一个动作,会引起肌肉紧张和损伤。有时运动也会引起同样的问题。但运动方面专家称,他们发现另一个肌肉问题的原因:手持电子设备。长时间低头盯着手机或平板电脑会给颈椎带来很大压力,多数电子设备使用者也颈项前倾。专家表示,这种姿势会增加整个上半身的压力。与手持电子设备相关的肌肉拉伤已经成为一种常见的病症,它现在有一个名称“手机脖”。

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.

纽约市健身教练KimberlyFielding解释说,长时间低头看电子设备脊椎会形成非自然的曲线。进而引发神经性疼痛和其他问题。“颈部多个曲线会发生变化,而不只是颈椎弯向腹侧,可能是多种颈部曲线变化,诱发神经疼痛和颈椎间盘突出及肌紧张性头痛-会降低生活质量不同的颈部疾病。”

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. “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.”

怎么知道是否有手机脖?手机脖常见症状是颈部疼痛、手及手指感觉丧失,头痛 – 轻微头痛与严重头痛 – 及姿势不良。最严重时,手及手指丧失肌力。 Fielding注意到她的许多客户都是以这种“前倾性的姿势”向她求助。所以,她组织了一个教学班来直接解决手机脖的问题。该课程指导不同的练习来释放上半身的压力,并增强颈背部肌肉力量。该课程还作用于呼吸和姿势。

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.

为快速解决问题,Fielding给出了一个简单建议 – 将手机放在视线水平位置。“你可以立刻看到眼睛变化。所以现在眼睛凝视是水平的而且非常齐。” Fielding一名学生Yasmin Venable说,这些练习帮助她缓解了肌紧张。“我觉得曾经承受过很多压力,特别是我的上臂,并且喜欢这样’呃’的感觉,现在我觉得……我现在有一个脖子!” Fielding说,一开始这些运动可能会感觉不舒服,因为颈部肌肉力量变弱。“这会有点不舒服,但这是因为那些肌肉多次肌肉过度拉伸肌肉异位且力量薄弱。”

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.”

能做什么呢?你不需要上Fielding的课程。可以采取简单的步骤来改善手机脖。

从电子设备中休息一下。经常站起来伸展双腿。此外,全天关闭电子设备让你的眼睛休息一下。

将眼睛移到屏幕而不是颈部、头部或肩部移动。

做颈部运动。 Spine Universe网站的专家推荐这三个颈部延伸。

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. 拉伸下巴

将下巴移向胸部,保持5秒钟。从颈部到头骨底部,舒适地伸展。重复10次。

2. 头部侧倾

头部向右倾斜,将耳朵靠近肩膀,保持20秒。头部回到中心位置,然后将其向左倾斜,再次保持20秒。每侧重复3-5次。

3. 头部旋转

朝右肩转动下巴,保持20秒。头部回到中心位置,然后向左旋转,再保持20秒。每侧重复3-5次。

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.