現(xiàn)代社會中，無論是上班族還是學(xué)生黨都因為久坐而引起了一系列的身體問題，那么除了避免久坐之外，什么樣的坐姿才是最合適，最健康的呢？

來聽聽矯正教練 Esther Gokhale 是怎么說的，在這個演講中，她還親自做了示范。上班族、久坐一族趕快學(xué)起來吧。

Find your primal posture and sit without back pain

中英文對照翻譯

We, in modern society, have really forgotten how to use our bodies. And we suffer a lot of aches, and pains, and dysfunction because of that.

在現(xiàn)代社會中，我沒已經(jīng)忘記了如何使用我們的身體。因此我們倍受酸痛、疼痛和功能失調(diào)的折磨。

But the good news is that we can heal most of the neck pain, and the plantar fasciitis, and the repetitive stress injuries, and the back pain that we suffer. And we can do it simply by restoring our primal posture and truly natural ways of bending, walking, lifting, sitting.

但好消息是我們可以治療大部分的脖子痛、足底筋膜炎，反復(fù)的應(yīng)力性損傷和背痛，治療的方法就是簡單地調(diào)整回我們原來的姿勢，以及真正自然的彎曲方式，行走方式，起重姿勢和坐姿。

Here you see two Portuguese horsemen, and they are both relaxed, but they are sitting very differently. This guy is slumped, head forward, shoulders forward; and this guy is pretty upright.

在這張圖里你看到了兩個葡萄牙馬者，他們都在休息，但是他們的坐姿非常不同，這個人身體倒下，頭向前，肩膀向前，而這個人身體筆直。

Now, what would most parents tell their children when sitting like this? Sit up straight. And he could do it, but it would take tension in his lower back. And he’d probably last a short while, and then he get tired, maybe sore, and he’d go back to slumping. So most of us go back and forth between being upright and tense which we think is good posture, but it isn’t, and then being relaxed and slumped which we all know is bad posture.

現(xiàn)在，當大多數(shù)家長看到孩子這么坐會說什么，坐直！他可以這么做，但是這要求他的背的較低部有張力。他可能會堅持一小會，然后累了，算了，接著又變回現(xiàn)在的姿勢，所以我們中的大多數(shù)在這兩種姿勢中不停轉(zhuǎn)換。我們以為坐直是好的姿勢，但其實不是，而且我們都知道放松的坐姿或者彎腰是不好的姿勢。

What we really want is to be upright and relaxed. And what it takes is a well-positioned pelvis. This is like your foundation. And the easy way to see the difference in their pelvic positions is to imagine that if they have tails. Where would you say this guy’s tail is? Under him. He is sitting on it. And that guy’s tail? Out behind him.

我們真正想要的是坐直并且放松的姿勢，這需要姿勢正確的骨盤，這是基礎(chǔ)。簡單的區(qū)分骨盤姿勢的方法，是想象如果他們有尾巴，你覺得他們的尾巴在哪里？在他身下，他坐在尾巴上，那這個人的尾巴呢？在他身后。

And for our species, the natural way to have your tail is out behind you, anteverted: behind-behind. And if you have that, then your blocks, your vertebrae, get to stuck easily, and the muscles get to relax. And when you breath now, your whole back can move, and that stimulates circulation. It’s like a little massage going on all day, and you can heal yourself that way.

對于人類，自然的方式應(yīng)該是尾巴長在身后，人前傾，尾巴在后面。如果你覺得尾骨在后面，那么你就固定了，你的椎骨可以自然地卡在那里，你的肌肉會放松，當你現(xiàn)在呼吸，你的整個背都會移動。并刺激血液循環(huán)。這就像整天按摩一樣，你可以這樣治愈自己。

If you sit on your tail, you’ve got two bad options. This is one, relaxed and slumped, and here is the other, upright and tense. So if tucking your pelvis is so problematic, how come so many of us do it? The answer begins early in life in the way we are carried — you see the tucked pelvis — and the way we are parked in poorly designed baby furniture. It’s a sad thing, I know.

如果你向前傾你的骨盤，你會遇到兩個不太好的選擇，一個是放松和下落，另一個是挺直并且緊張。為什么這么多人這么做，這是因為我們嬰兒時期被抱著的姿勢，你看，前傾的骨盤，還有我們被放在設(shè)計很差的嬰兒裝置中的姿勢，這很可悲，我懂。

And then, this is the age at which our neural pathways are getting set as to what constitute sitting. So we carry those habits into adulthood where we continue to sit this way. And then it doesn’t help that most of our furniture is poorly designed including the ergonomic furniture; and that we are instructed by our fitness experts and so on to tuck our pelvis to protect our spines and so on, very unfortunate guidelines.

這就是我們的神經(jīng)通路在何時構(gòu)成坐姿的年齡。因此，我們將這些習(xí)慣帶入成年期，我們繼續(xù)這樣做。然后，我們的大部分家具都設(shè)計不合理，包括符合人體工程學(xué)的家具，這些家具無濟于事;還有我們被健身教練指導(dǎo)的方式，把我們的骨盆向前傾來保護我們的脊椎等等，非常不太好的指導(dǎo)。

So how are we going to return to our truly primal posture, behind-behind, bones well-stacked? The same posture we used to have when we were two, and that our ancestors had. I call it a “J-spine” where you see how the behind is out behind, and then the upper lumbar area is pretty erect and elongated. And it’s the same posture that you find in non-industrial populations the world over. These are the Ubang tribesmen from Borneo in Indonesia. And you can see they have admirable — well, butts and even grove in the spine. And you can see the shoulders are prominent, really beautiful.

那么我們要怎樣回歸到我們比較原始的姿勢，尾巴在后，正經(jīng)危坐？我們兩歲時曾有的姿勢，還是我們的祖先曾有的姿勢？我把我們后面的這塊骨頭叫做J型骨，上面的腰椎部分非常豎立瘦長。這是非工業(yè)化人口擁有的同樣的姿勢，這些是來自印尼婆羅洲的部落人民，你可以看到他們有很完美的臀部。甚至脊椎還有凹陷，你可以看到他們的肩膀很突出，非常美麗。

So let’s begin this journey back to our primal posture. And I’m going to teach you an exercise I call “stretch sitting”. And you are going to sit with your bottom well back in your chair, and then hinge away from the back rest. Place your fists on the lower border of your rib cage, and then gently push back so as to elongate your lower back.

我們開始探索如何回到原始姿勢，我來教你們一個練習(xí)，叫做伸展坐姿。你要坐在你椅子的最后面，然后背遠離你的靠背，把你的拳頭放在你的較低的肋骨處，然后輕輕向后推，以拉長你的下背部。

And now, grab some place of your chair, maybe your arm rests or any other part of your chair, and gently push the top of you away from the bottom of you, like this; and now, hitch yourself to the back rest.

現(xiàn)在握住你椅子的某一部分，也許是把手，或者椅子的任何一部分。把你的上半身慢慢從下半身推開，像這樣，現(xiàn)在把你自己推回靠背。

OK, now, ideally the chair would have some grippy thing mid-back to hold you, like you see here; or you would have an implement like our stretch seat cushion, or folded towel; something with friction to meet your mid-back and actually hold you up.

現(xiàn)在，理想的情況下椅子會在中間有一個靠背來支撐你，像這個，或者你有一個工具，像延伸椅背墊，或者折疊的毛巾，有些帶阻力的東西來墊在你的背的中間部分，并且支撐你。

Since you don’t have any implement, you might try bunching up your fabric in the back of you, and creating a kind of ledge, and then hooking yourself there, and totally relaxing.

因為你沒有什么工具，你可以試著把你衣服的折疊一下，做一個墊子，然后向后靠，并且完全放松，

And what you have just done is the first baby-step towards elongating your spine, restoring your primal posture, and having a pain-free functional life. That is our natural heritage.

你剛剛做完的是第一步延伸你脊柱的方法，回歸到你的原始坐姿，享受無痛生活，這是我們自然的遺產(chǎn)。

Don’t settle for anything less!

不要滿足于更少！

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