As we all know, the spine (脊柱) stands at the center of your health, providing your body with structure and support. It also contains your spine cord, a massive collection of nerves sending electric signals from the rest of your body to your brain. 【小题1】.

Maintaining good posture is one of the most important things you can do to keep your spine healthy. Proper posture means standing or sitting while keeping your spine straight, except for its natural curves. Posture comes into play even when you are asleep. Sleeping on your side puts less stress on your spine than most other positions. 【小题2】. Especially if you work at a desk most of the day, it’s important to get up and stretch regularly.

【小题3】. Stretch can help the muscles around your spine relax and allow bones to shift into better arrangement. Strength exercises like push-ups (俯卧撑) can also help by strengthening the muscles around your spine. However, don’t overdo the exercise, as repeated movements can strain the muscles around your spine.

Finally, your diet affects the health of your spine because many vitamins are necessary for bones and nerves. In particular, vitamins B and D are essential to keep bones healthy, so you may want to consider taking a supplement. 【小题4】, so it is also helpful to do some of the back exercise outside.

Many of the actions necessary to keep your spine healthy are the same as those used to keep your health in other ways. 【小题5】.

How to Retain More of Every Book You Read

In recent years, I have focused on building good reading habits and learned how to read more. For most people, the final goal of reading a nonfiction book is to actually improve their life by learning a new skill, understanding an important problem, or looking at the world in a new way. 【小题1】 With that in mind, I’d like to share three reading comprehension skills that I use to make my reading more productive.

Make all of your notes searchable. Having searchable book notes is important for returning to ideas easily.【小题2】 An idea is only useful if you can find it when you need it. There is no need to leave the task of reading comprehension merely up to your memory.

【小题3】 When you go to the library, all of the books will be divided into different categories. In the real world, of course, knowledge is not separated into neatly defined boxes.【小题4】 For that reason, I try to consider how the book Fm reading is connected with all of the ideas that are already inside my head. Whenever possible, I try to combine the lessons Fm learning with previous ideas.

Summarize the book in one paragraph.【小题5】 It forces me to review my notes and consider what is really important about the book. In many cases, I find that I can usually get just as much useful information from reading my one-paragraph summary and reviewing my notes as I would if I read the entire book again.

It is important to introduce yourself in a creative, memorable way to distinguish yourself from the crowd.【小题1】. Since being witty doesn’t always come easily, try one of these creative introductions and separate yourself from the rest.

Write your first or last name on a piece of paper.【小题2】. So if your name is Tom, you might say you are tireless, optimistic and mild.

【小题3】. Then say that you will do so in the words of your “best and worst critic”— your mother. By breaking the ice in this way, you can go on in either a humorous or serious fashion.

Introduce yourself silently, by drawing a picture of yourself on a large sheet of paper.【小题4】. In fact, in some situations, it may be better if you don’t. Put a title at the top of your drawing, if you like, such as “Hello! This is me.”

Turn the traditional introduction upside down by describing yourself in exactly opposite terms of who you are. Have fun with this “back door approach”, and keep people guessing just how much you are exaggerating.【小题5】. Don’t bother calling me tomorrow, because I will be hiding in a closet. Send text messages to my girlfriend while I drink a Bud Light on the job.