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Truth be told, good posture can make you look taller, broader and stronger, and it can make you feel more confident and capable. 老實(shí)說(shuō)，良好的坐立姿態(tài)能讓您看起來(lái)更挺拔、更寬闊、更強(qiáng)健，還能讓您變得更加自信能干。 Alternatively, bad posture can make you look short, hunched and weak. It can even make you feel unhealthy and tired. 反之，不當(dāng)?shù)淖藨B(tài)會(huì)讓您看起來(lái)彎腰駝背、弱不禁風(fēng)，甚至讓您感到不適和疲勞。 However, bad posture is a common problem for many people. Take a look at yourself in the mirror. What is your posture now? 然而，不當(dāng)?shù)淖藨B(tài)其實(shí)是十分常見(jiàn)的問(wèn)題?？煺照甄R子吧！看看您現(xiàn)在的姿態(tài)是什么樣的。 Probably your neck is out of alignment, your shoulders are rounded, anterior pelvic tilt has set in, and you even have a one-legged lean. 或許您的脖子彎曲失準(zhǔn)，您的肩膀向內(nèi)收縮，您的盆骨開始前傾，甚至您還總把重心壓在一只腿上。 So, what can you do to correct those poor postures? 那么，我們要怎樣矯正不當(dāng)?shù)淖藙?shì)呢？ Texting Neck 短信脖 Texting neck, or forward neck, develops as part of the modern 'computer & phone posture'. It gives the appearance of a 'chicken' like neck, with the head protruding forward from the shoulders. “短信脖”，即頸椎前傾的現(xiàn)代叫法，由長(zhǎng)時(shí)間保持“玩電腦和手機(jī)的姿勢(shì)”而導(dǎo)致。它使頭部向前傾斜到肩膀前外側(cè)，你的脖子看起來(lái)像“雞脖子”一樣。 We certainly agree that you're not going to stop using phones anytime soon, so a solution is this: bring your phone to you at eye level. 當(dāng)然，您不可能就此停用手機(jī)。因此，解決辦法只有：把手機(jī)拿起來(lái)，與眼同高使用。 Or try performing the chin tuck: 您也可以嘗試做收攏下巴的動(dòng)作： ? Starting with your shoulders rolled back and down. 開始先做轉(zhuǎn)肩動(dòng)作。 ? Look straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back. 接著，筆直向前看，將兩只手指置于下巴處，輕輕地收攏下巴并將頭部往后移動(dòng)。 ? Hold for three to five seconds and then release. 保持三到五秒鐘，最后松開。 Hunched Back 駝背 Hunched back is the excessive curvature of the upper back. Symptoms can vary from purely aesthetic to pain and stiffness. 駝背是上背過(guò)度彎曲的結(jié)果。其癥狀可輕可重，輕者導(dǎo)致形態(tài)上不美觀，嚴(yán)重時(shí)會(huì)出現(xiàn)疼痛僵直的病癥。 Parents will tell their kids to 'sit straight' if they see their kids hunched over something, but we also need to do some stretching exercises to loosen tight muscles and strengthen the back muscles. 如果家長(zhǎng)們看見(jiàn)孩子彎腰駝背地坐著，會(huì)叫孩子們“坐直”，但我們也需要適當(dāng)?shù)纳煺惯\(yùn)動(dòng)使緊張的肌肉放松，鍛煉一下背部肌肉。 What you need to do is stretching: 您需要做的就是伸展運(yùn)動(dòng)： OK, you can choose to practice the wall angels exercise: 或許您可以嘗試“墻壁天使”練習(xí)： To do this exercise, simply lean back against the wall and lift your arms up and down (think of lying down in the snow and creating 'snow angels'). 這項(xiàng)練習(xí)很簡(jiǎn)單，您只需背靠墻，同時(shí)手臂上下伸展擺動(dòng)（想象一下，躺在雪地里擺動(dòng)四肢，壓出來(lái)的印記不就是“雪地天使”的樣子嗎）。
Make sure your rear is touching the wall and your back is flat against the wall. 需要注意的是，您的臀部和背部一定要緊貼墻壁。 Another way is to wear a posture belt. Wearing one during the first few hours of morning is good practice. 還有另一種方法是穿戴姿勢(shì)固定帶。早上戴幾個(gè)小時(shí)也是一種不錯(cuò)的練習(xí)。
Rounded Shoulders 圓肩
Tight chest muscles pull your shoulders forward, closing your chest and causing the shoulders to round. 過(guò)緊的胸肌會(huì)使您的肩膀向前緊縮，胸部不開闊，進(jìn)而導(dǎo)致圓肩。 How do you know that you have the rounded shoulders? You can try the 'pencil test' for identification by holding a pencil (or pen) in each hand. 怎樣辨別自己是否有圓肩呢？您可以嘗試“鉛筆測(cè)試”：只要兩只手分別握住一支筆便可判斷！
（健康：大拇指自然朝向前方；圓肩：手背朝向前方） ? If the pencils are pointing straight forward with your arms comfortably at your sides, that indicates correct posture. 放松肩膀后，若筆頭自然指向身體前方，就表明您的肩膀姿勢(shì)沒(méi)問(wèn)題。 ? If the pencils are facing each other, or are rotated at an angle, then you have internally rotated shoulders. 如果筆頭互相指向?qū)Ψ?，或是相交成一個(gè)角度，那么您的肩膀可能已經(jīng)不自覺(jué)地開始易位了。 The solution is very similar to correcting hunchback posture: stretching. 圓肩的補(bǔ)救辦法和駝背的糾正辦法類似，做伸展運(yùn)動(dòng)即可！ One typical stretching method is called 'reverse plank bridge'. 給大家介紹一個(gè)典型的伸展方法：“反向木板橋”法。
This exercise requires the following: 這項(xiàng)運(yùn)動(dòng)包含以下幾個(gè)動(dòng)作： ? Keep your arms straight and pull your shoulders back. 保持手臂伸直，支撐起背部，肩膀向后伸展。 ? Bring your shoulder blades together. 肩胛骨向內(nèi)縮緊。 ? Tuck your chin. 收緊下巴。 ? Push your chest up and extend your spine. 胸部向上頂起，脊椎保持伸展。 ? Your fingers can be pointed forward or backward. 手指向前或向后皆可。 Swayback 脊柱前凸
Swayback, or anterior pelvic tilt, is caused by sitting incorrectly, sitting too much, weak or inactive hamstrings and glutes, and tight quadriceps and hip flexors. 脊柱前凸，亦稱骨盆前傾。導(dǎo)致它的原因有：長(zhǎng)時(shí)間保持不正確坐姿，大腿肌和臀肌較脆弱或長(zhǎng)期不活動(dòng)，或四頭肌和髖屈肌過(guò)于緊張。 More bridge exercises will strengthen your hamstrings and your gluteus muscles. 抬臀運(yùn)動(dòng)能夠強(qiáng)健您的大腿肌和臀肌。
? Lie flat on your back with your legs bent and your feet flat on the floor and hip-width apart, arms by your sides. 平躺于地面，腿部保持彎曲，背部足部著地，大腿分開，手臂置于身體兩側(cè)。 ? Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line. 腳后跟著地用力，盆骨離地抬起，直到您的上半身和大腿成一條直線。 ? Hold for 2 seconds, lower down slowly, and repeat 8 to 12 times. 保持兩秒鐘后慢慢放下，重復(fù)此動(dòng)作8-12次。 Or you can do the kneeling leg lift with back stretch: 您也可以嘗試進(jìn)行腿部屈伸練習(xí)。
? Extend one leg back and lift it until it reaches the same height as your body, so your lifted leg and body are in alignment. 將一只腳向后抬伸，直到與您的身體同高，使抬起的腿和身體成一條直線。 ? Hold this position for up to 5 seconds, lower the leg, and repeat up to 10 times. 保持動(dòng)作五秒，慢慢放下大腿，重復(fù)動(dòng)作10次。 ? Switch legs. 換腿再做重復(fù)動(dòng)作。 It's work out time now! Click here for audio and translation of the story Sources: Lifehack, Observer, builtlean.com Editor: 焦?jié)?Jiao Jie Intern: 沈哲遠(yuǎn) Shen Zheyuan
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