The benefits of good posture - Murat Dalkilinç

譯者: Jack Ricardo 審譯者: Ann Chen

Has anyone ever told you, "Stand up straight!"

有沒有人曾經告訴過你：“站直！”

or scolded you for slouching at a family dinner?

或是和家人晚餐時 因為彎腰駝背而被訓斥？

Comments like that might be annoying, but they're not wrong.

雖說 “忠言逆耳”， 但他們並沒有錯

Your posture, the way you hold your body when you're sitting or standing,

當你或坐或站時， 姿勢（維持身體的方式）

is the foundation for every movement your body makes,

是每個動作的基礎

and can determine how well your body adapts to the stresses on it.

且能決定你如何適應加諸身體的壓力

These stresses can be things like carrying weight,

這些壓力可能是搬運重物

or sitting in an awkward position.

或者彆扭的坐姿

And the big one we all experience all day every day: gravity.

而每天承受最大的壓力就是：重力

If your posture isn't optimal,

如果你的姿勢不良

your muscles have to work harder to keep you upright and balanced.

肌肉就需要更用力 來維持直立與平衡

Some muscles will become tight and inflexbile.

有些肌肉會變得緊繃而僵硬

Others will be inhibited.

有些則會受到抑制而鬆弛

Over time, these dysfunctional adaptations

時間一久，這些不正常的協調動作

impair your body's ability to deal with the forces on it.

將會損害你身體對抗外力的能力

Poor posture inflicts extra wear and tear on your joints and ligaments,

不良姿勢會對關節 和韌帶造成更多磨損

increases the likelihood of accidents,

增加意外的可能

and makes some organs, like your lungs, less efficient.

並且降低某些器官的效能，例如肺

Researchers have linked poor posture to scoliosis,

研究者認為脊椎側凸、

tension headaches,

緊張性頭痛

and back pain,

以及背痛都和姿勢不良有關

though it isn't the exclusive cause of any of them.

雖然它並不是唯一的原因

Posture can even influence your emotional state

姿勢甚至可以影響情緒

and your sensitivity to pain.

和對疼痛的敏感度

So there are a lot of reasons to aim for good posture.

所以保持良好的姿勢 並不是沒有道理的

But it's getting harder these days.

但現在保持良好的姿勢越來越難了

Sitting in an awkward position for a long time can promote poor posture,

長時間用彆扭的坐姿會促成姿勢不良

and so can using computers or mobile devices,

使用電腦和其他行動裝置亦同

which encourage you to look downward.

因為它們讓你變成低頭族

Many studies suggest that, on average, posture is getting worse.

許多研究顯示， 一般人的姿勢變得越來越糟糕了

So what does good posture look like?

好姿勢看起來 是怎麼樣的呢？

When you look at the spine from the front or the back,

當從正面或背面來看脊椎時

all 33 vertebrae should appear stacked in a straight line.

33個脊椎骨看起來應該在一條直線上

From the side, the spine should have three curves:

從側面看，脊椎應當有三個彎

one at your neck, one at your shoulders, and one at the small of your back.

分別在脖子、肩膀以及腰背部

You aren't born with this s-shaped spine.

人並不是天生就有這個 S 曲線的

Babies' spines just have one curve like a "c."

嬰兒的脊椎只有一個彎曲， 就像字母 C

The other curves usually develop by 12-18 months

其他的彎曲將會在 12-18 個月內

as the muscles strengthen.

隨著肌力的強化而形成

These curves help us stay upright and absorb some of the stress

這些彎曲幫助我們直立 並幫我們分擔一些

from activities like walking and jumping.

來自於走路或跳躍的壓力

If they are aligned properly,

如果排列妥當

when you're standing up,

當你直立時

you should be able to draw a straight line

從側面應當能畫一條直線

from a point just in front of your shoulders,

從肩膀前方開始

to behind your hip,

到臀部的後方

to the front of your knee,

到膝蓋前方

to a few inches in front of your ankle.

再到達腳踝前幾英吋的地方

This keeps your center of gravity directly over your base of support,

這使得你的重心在支撐面的正上方

which allows you to move efficiently

讓你能有效率地移動

with the least amount of fatigue and muscle strain.

減少疲勞和肌肉緊張

If you're sitting, your neck should be vertical,

坐著時，脖子應當豎直

not tilted forward.

而不是前傾

Your shoulders should be relaxed with your arms close to your trunk.

肩膀應當放鬆，雙臂靠近軀幹

Your knees should be at a right angle with your feet flat on the floor.

膝蓋應該呈垂直彎曲， 腳掌平放在地面上

But what if your posture isn't that great?

但如果你的姿勢並不是那樣好

Try redesigning your environment.

嘗試重新設置所處的環境

Adjust your screen so it's at or slightly below eyelevel.

調整電腦螢幕， 使其與你的視線等高或略低

Make sure all parts of your body,

確保你身體所有的部分

like your elbows and wrists, are supported,

像肘部和手腕都有支撐

using ergonomic aids if you need to.

必要時，使用人體工學的輔助設備

Try sleeping on your side with your neck supported

側睡時，試著讓脖子得到支撐

and with a pillow between your legs.

在雙腿之間夾一個枕頭

Wear shoes with low heels and good arch support,

穿低跟並保護足弓的鞋

and use a headset for phone calls.

并使用耳麥來接電話

It's also not enough to just have good posture.

單單有好的姿勢是不夠的

Keeping your muscles and joints moving is extremely important.

保持肌肉和關節的運動很重要

In fact, being stationary for long periods with good posture

事實上，長時間用好的姿勢保持靜止

can be worse than regular movement with bad posture.

可能比經常變換 不良的姿勢更加糟糕

When you do move, move smartly.

要動就要動得聰明一點

Keep anything you're carrying close to your body.

搬運任何東西都要靠近身體

Backpacks should be in contact with your back carried symetrically.

背包應當對稱且緊貼後背

If you sit a lot, get up and move around on occassion,

如果你常需要坐著，偶爾要起來走走

and be sure to exercise.

還有就是一定要運動

Using your muscles will keep them strong enough to support you effectively,

經常使用肌肉會讓它們保持強健， 足以有效地支撐你的身體

on top of all the other benefits to your joints, bones, brain and heart.

更重要的是這對關節、骨頭、 大腦以及心臟都有益處

And if you're really worried, check with a physical therapist,

如果你實在很擔心，去找理療師咨詢

because yes, you really should stand up straight.

因為，是的 你真的應當站直