Take up a daily exercise routine and stick to it
Certain exercises will not only keep the spine flexible and supple Maillot Moussa Sissako , but also prevent it from getting damage as the body ages. Certain specific exercises like walking, swimming, aerobics and even working out at the gym will provide long term benefits for the good health of the spine. Avoid habits like crossing your legs while at your desk Maillot Loic Mbe Soh , bending your head down while at the computer, and avoid holding the desktop phone against your shoulder. The Cervical Spine is the main bone structure that supports the whole body; therefore it is essential that it is in the peak of health.
Certain movements must be restricted
Our spine undergoes immense stress on a daily basis. Whether it reaching for something on the ground or lifting something heavy, you back endures a lot of pressure. Each time we do any action involving out back Maillot Garissone Innocent , we risk the cervical spine to immense injuries. To prevent any chance of possible injury one must remember a few tips. If the object you are lifting is heavy, do not bend over it, rather bend your hips and knees and keep your back straight. Always lift smoothly and not with a jerk Maillot Juan Bernat , and never twist your back.
Maintain a good posture
Good posture helps your spine. A poor posture can damage the spine and its muscles and ligaments. A curved stance places abnormal stress on muscles and ligaments, causes backache and fatigue, and can even cause the spine to become fixed in an abnormal position. Always stand straight and keep your shoulder blades pulled back and down Maillot Thilo Kehrer , and your knees and back straight. Hold your head up straight, not tilting in any direction. As a general guideline, your earlobes should be above the middle of your shoulders. Especially when you are sitting at your work desk Maillot Kevin Rimane , you should sit comfortably with your spine erect and your neck in level with the screen in front of you.
Stay hydrated. Staying hydrated is important to maintaining soft tissue elasticity and fluidity in joints. Include a healthy lifestyle when it comes to food. Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, discs and other structures in the spine. Particular importance is given to calcium Maillot Stanley N'Soki , which can be obtained through a variety of healthy food choices as well as nutritional supplements. Broccoli and spinach is a good source of calcium.
ROME， May 18 (Xinhua) -- A stolen letter written by Christopher Columbus on his first voyage of discovery to the Americans was retrieved by Italian and U.S. authorities in Washington， and returned to Italy with an official ceremony held here on Wednesday.
The rare letter was printed in Rome in 1493. It had been stolen from the Riccardiana library in Florence， most probably in the early 1990s， and replaced with a fake， Italian officers said.
The theft was only discovered in 2012， and a joint Italian-American probe was launched.
Police officers found out the original copy had surfaced in New York during an auction in 1992， and purchased by a private for some 400，000 U.S. dollars， Mariano Mossa， chief of Italy's special police unit for cultural heritage protection， told a press conference.
Then， the letter had been donated to the Library of Congress in Washington in 2004， where it was finally verified in its authenticity by the investigators.
Italian Culture Minister Dario Franceschini and U.S. Ambassador to Italy John R. Phillips presided over the repatriation ceremony on Wednesday.
They both agreed on seeing the restitution of the rare missive as "a symbolic event that marks the friendship and strong cooperation between the two countries".
Italian explorer Christopher Columbus carried out the first of his four voyages to the Americas in 1492， marking the beginning of the European colonization of the so-called "New World".
In February 1493， while sailing back to Europe， Columbus wrote about the wonders of his voyage in a letter that was later printed in several copies， and in various languages， in order to spread the news of the "discovery" of the Americas.
Very few of those original printed copies survived， and one of them was the letter stolen from the Florence library and retrieved in the Library of Congress in Washington.
The artefact would be worth around 1 million euros (1.13 million U.S. dollars)， according to Italian officials at the press conference.
The letter will now "take back its place in the Riccardiana Library，" minister Franceschini stated.
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