洗澡时还能干嘛

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).

我们大多数人每次洗澡都有一套自己的程序。虽然清洗身体可以确保卫生，但还有一个重要的好处需要考虑。以背部为例。对许多人来说，清洗后背是最后的步骤。从卫生的角度来看，我们大多数人都不认为我们的背部是严重的污垢吸尘器，因为我们大部分时间都用衣服覆盖它们。但是你想一下：洗背部所需要的伸长和延展可以极大地影响你的灵活性。事实上，到达和擦洗我们背部各个部位所需的动作与物理治疗师用来评估肩部活动性的类似动作。

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.

随着年龄的增长，保持良好的肩部灵活性是轻松移动的关键。据《美国新闻与世界报道》报道，不幸的是，如果我们缺乏肩部活动能力，可能会导致日常活动中的困难、受伤和疼痛。受伤和疼痛会导致我们避免使用这些肌肉，随着时间的推移，这些肌肉会收缩或冻结。冻结的肩膀在40到60岁的女性中尤为常见。但是在淋浴中花一些时间来伸展这些肌肉是保持我们活动能力的一个很好的方法。

Showers are the perfect place to stretch our shoulders

淋浴是伸展肩膀的最佳场所

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."

持续做短暂的肩部伸展运动是保持甚至增加活动性的一个极好的方法。淋浴时间可以定期提醒你做这些伸展运动。认证力量和调理专家K.Aleisha Fetters告诉Livestrong，“保持机动性与其说是强度或持续时间，不如说是一致性。每天花30秒的时间，尽可能舒适地到达后方，这会让你的身体认识到，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.

准备好擦洗了吗?首先，将一只手臂举高，尽可能地伸到脖子后面。然后，将同一只手臂放在你的身边，抬起你的背部，擦洗。然后另一只手臂重复。同样的洗背动作也被用来穿上胸罩或伸手去拿衣柜顶部架子上的东西。简言之，洗背不仅仅是保持背部清洁。据Livestrong称，随着年龄的增长，它可以显著改善你的肩部和颈部健康。