洗澡時還能干嘛

Most of us follow the same routine every time we shower. While washing our bodies ensures proper hygiene, there's another important benefit to consider. Let's use our backs as an example. For many, their back is an afterthought when it comes to getting sudsy in the shower. And from a hygienic perspective, most of us don't consider our backs to be serious attractors of dirt because we're covering them with clothing most of the time. But consider this: the reaching and stretching that it takes to wash your back can greatly impact your mobility. In fact, movements required to reach and scrub the various places on our backs are similar movements physical therapists use to assess shoulder mobility (via U.S. News & World Report).

我們大多數(shù)人每次洗澡都有一套自己的程序。雖然清洗身體可以確保衛(wèi)生，但還有一個重要的好處需要考慮。以背部為例。對許多人來說，清洗后背是最后的步驟。從衛(wèi)生的角度來看，我們大多數(shù)人都不認(rèn)為我們的背部是嚴(yán)重的污垢吸塵器，因為我們大部分時間都用衣服覆蓋它們。但是你想一下：洗背部所需要的伸長和延展可以極大地影響你的靈活性。事實上，到達(dá)和擦洗我們背部各個部位所需的動作與物理治療師用來評估肩部活動性的類似動作。

Maintaining good shoulder mobility is key to moving easily as we age. Unfortunately, if we lack shoulder mobility, it can lead to difficulty performing activities in our everyday lives, injury, and pain, according to U.S. News & World Report. Injuries and pain can then cause us to avoid using those muscles, and over time, those muscles will shrink or freeze up. Frozen shoulders are particularly common for women in their 40s to 60s. But taking a few moments in the shower to stretch these muscles can be a great way to maintain our mobility.

隨著年齡的增長，保持良好的肩部靈活性是輕松移動的關(guān)鍵。據(jù)《美國新聞與世界報道》報道，不幸的是，如果我們?nèi)狈绮炕顒幽芰?，可能會?dǎo)致日?；顒又械睦щy、受傷和疼痛。受傷和疼痛會導(dǎo)致我們避免使用這些肌肉，隨著時間的推移，這些肌肉會收縮或凍結(jié)。凍結(jié)的肩膀在40到60歲的女性中尤為常見。但是在淋浴中花一些時間來伸展這些肌肉是保持我們活動能力的一個很好的方法。

Showers are the perfect place to stretch our shoulders

淋浴是伸展肩膀的最佳場所

Doing brief shoulder stretches consistently is an excellent way to maintain and even increase mobility. And shower time can create a regular reminder to perform these stretches. K. Aleisha Fetters, certified strength and conditioning specialist, told Livestrong, "Maintaining mobility is more about consistency than it is intensity or duration. Taking just 30 seconds a day to be intentional about reaching as far back there as you comfortably can teaches your body that ability is something worth preserving — and even growing."

持續(xù)做短暫的肩部伸展運動是保持甚至增加活動性的一個極好的方法。淋浴時間可以定期提醒你做這些伸展運動。認(rèn)證力量和調(diào)理專家K.Aleisha Fetters告訴Livestrong，“保持機(jī)動性與其說是強(qiáng)度或持續(xù)時間，不如說是一致性。每天花30秒的時間，盡可能舒適地到達(dá)后方，這會讓你的身體認(rèn)識到，能力是值得保持的，甚至值得提高的。”

Ready to scrub? Start by raising one arm up high and reaching down behind your neck as far as you can. Then drop the same arm down by your side and reach up your back, scrubbing as you go. Repeat with the other arm. The same movements used to wash your back are used to put on a bra or reach for something on the top shelf in the closet. In short – washing your back is not just about keeping your back clean. It can significantly improve your shoulder and neck health as you age, according to Livestrong.

準(zhǔn)備好擦洗了嗎?首先，將一只手臂舉高，盡可能地伸到脖子后面。然后，將同一只手臂放在你的身邊，抬起你的背部，擦洗。然后另一只手臂重復(fù)。同樣的洗背動作也被用來穿上胸罩或伸手去拿衣柜頂部架子上的東西。簡言之，洗背不僅僅是保持背部清潔。據(jù)Livestrong稱，隨著年齡的增長，它可以顯著改善你的肩部和頸部健康。