改善姿势 告别无精打采

　　Stop Slouching! ——What you need to know to improve your posture

　　告别无精打采——改善姿势需知

　　Shoulders back, chest out. Your mom has told you a million times and, believe it or not, she’s not just saying it to nag—she actually has good reasons. Slouching not only makes you look less attractive, it can also affect your health. And, look around your office, most cube workers are guiltily of bad posture.

　　扩肩，挺胸。你母亲已经告诉你无数次了。不管你是否相信，她绝不只是絮叨，实际上她是有理由的。没精打采不仅使你看起来缺乏吸引力，而且影响你的健康。看看你的办公室，最有立体感的人都会因姿态不佳而愧疚。

　　“People who sit at a desk for a long period of time tend to roll their shoulders in and hang their head forward,” says Dr. Jason Queiros, a Chiropractor at Stamford Sports and Spine in Connecticut. “Every inch you hold your head forward, you add 10 pounds of pressure on your spine. Let’s say you’re leaning into your monitor by just two inches, that’s 20 extra pounds that your back and spinal column have to endure.” How much damage can those 20 pounds cause? Lots!

　　“在桌前坐上很长一段时间的人，其肩膀会往内靠，其头会往下垂”，康涅狄格州斯坦福德运动与脊椎中心(Stamford Sports and Spine in Connecticut)的脊椎推拿治疗师詹森·奎罗斯(Jason Queiros)医生说，“你每将头下垂一英寸，你将给脊椎增加10英镑的压力。也就是说，你靠近显示器两英寸，你的背部和脊柱将承受额外的20英镑压力。”这20英镑会导致什么?很多问题!

　　Headaches

　　Constantly holding that extra 20-pound weight forces your neck and back muscles to work overtime. “They become overused and tired,” says Queiros. Then, when you finally relax them (say, at home after work), the muscles tense up and could spasm, causing nasty tension headaches.

　　头痛

　　不停地承受着这额外的20英镑，你的脖子和背部肌肉会超时工作。“它们被过度使用和非常疲劳”，奎罗斯说。接着，当你最终放松它们(也就是下班到家后)，肌肉非常紧张，可能痉挛，引起令人讨厌的紧张性头痛。

　　Jaw pains

　　A misaligned spine puts extra stress on your jaw joints. The lower jaw shifts forward and the upper and lower teeth don’t fit together properly. This can cause lower jaw pains as well as muscle pains in the back of the head.

　　颌痛

　　脊柱姿势不正将额外的压力放到你的颌关节。下颌下垂，而上颌和下颌齿没有合适地处在一起。这会引发下颌痛和后脑勺肌肉痛。

　　Balance

　　Picture your comfiest position when you’re driving a car or sitting in your desk chair: Chances are, you favor one side of your body and lean toward it. “The muscles on that side are taking the brunt of your weight and stress,” warns Queiros. With poor posture, one side of your body is tight and spastic and the other side is loose. “That will throw off your body’s biomechanics.”

　　失衡

　　想象你开车或坐在办公桌前最舒服的姿势：你喜欢将身体的一侧靠向它。“你身体那一侧肌肉承受着体重和压力的冲击”，奎罗斯提醒道。因为这个糟糕的姿势，你身体的一侧非常紧张和麻痹，而另一侧却很放松。“那将会使你的身体偏离生物力学。”

　　Spine alignment issues

　　If your spine isn’t aligning properly, it can affect your rib cage, which can damage your heart and lungs, and ultimately lead to gastrointestinal issues.

　　It’s easy to slouch if you’re not constantly thinking about your posture (in fact, you’re probably even doing it while you read this article), but there’s good news: Your slouch is reversible. “As long as you catch it before you’re a 60-year-old decrepit man,” jokes Queiros. Of course you’ll need to arrange your desk properly (get a headset for your phone, center your monitor, lower your armrests, etc.), but there are also some easy exercises you can do to help correct your slouch and get your mind thinking about posture.

　　脊柱矫正问题

　　如果你的脊柱没有得以合适的矫正，它能影响你的胸腔。这对你的心肺造成损害，并最终导致肠胃问题。

　　如果你没有时常考虑你的姿势(事实上你在读这篇文章时仍可能是这样)，你很容易没精打采，但这里有个好消息：你的没精打采是可以改变的。“只要你能在60岁以前做到这一点”，奎罗斯打笑道。当然你需要适当地安排你的办公桌(戴上手机的耳机，将显示器居中，放低你的座椅靠手等)，但是还有一些你可以做的简易练习，这有助于纠正你的没精打采并使你留意自己的姿势。

　　Scapula retraction

　　Scapula retraction is a fancy way of saying to squeeze your shoulder blades together. “People kill their chest at the gym but you’ve got to work out your back as well,” Queiros points out. Grab resistance bands in front of you and pull the bands to your chest. Squeeze your shoulder blades together and concentrate on stretching your upper back. Come back to your natural position and repeat in three sets of 20.

　　肩胛骨往回收

　　肩胛骨往回收也就是说将你的肩胛往后挤到一起。“人们在健身房破坏了胸部，但是你得同时锻炼你的背部”，奎罗斯指出。抓起你前面的阻力带，将其拉至你的胸前。将你的肩胛挤到一起，专注于拉伸你的上背。回到你的自然姿势，重复三次，每次20下。

　　Chin pulls

　　Sitting at your desk, suck in your chin. (“It’ll feel like you’re giving yourself a double chin,” says Queiros.) Feel the stretch in the back of your skull and then relax. Do a set of 10 to 20 at least three or five times throughout the day.

　　拉动下巴

　　坐在座椅上，活动你的下巴。(“这感觉像你有一个双下巴”，奎罗斯说)感觉你颅骨后面的拉伸，然后放松。每天做三到五次，每次10到20下。

　　Small neck stretches

　　To loosen up the muscles at the base of your neck while sitting at your desk, bring one ear to your shoulder and let the weight of your head hang. With your opposite arm, grab the bottom of your chair and pull up while your head still hangs—you’ll feel the stretch in the exposed side of your neck—hold for 30 seconds. Repeat on the other side and do the entire stretch three or four times a day.

　　小脖子拉伸

　　坐在座椅上放松你脖颈下部的肌肉，将耳朵靠向你的肩膀，将头的重量悬着。伸出你相反的手臂，抓住座椅底部，在上拉的同时仍使头悬着——你将感觉到脖子暴露部分的拉伸——保持30秒钟。让相反的一侧重复刚才的动作，每天做整个拉伸三到四次。

　　Extended arm stretch

　　Put your arms behind your back and lock your hands together. Bring your arms out and let your head hang down. Hold for 30 seconds and feel your neck and shoulder stretch. Repeat three or four times a day.

　　展臂拉伸

　　将你的胳臂放在身后，并将手扣在一起。将手拿开，让头下垂。保持30秒钟，感觉你脖子和肩膀的拉伸。每天重复三到四次。

　　And a few things to remember at work: Take a 20-minute break every four hours and take five-minute micro-breaks every 30 minutes. Get up and walk around and refresh your position. “You don’t want to be in the same position for more than 30 minutes,” says Queiros.

　　工作时还需记住几件事：每四个小时休息20分钟，每半个小时微休息(micro-break)五分钟。站起来走动一下，改变一下你的姿势。奎罗斯说，“你不想30多分钟都保持同一个姿势。”