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你坐对了么?对身体伤害最小,最健康的坐姿了解一下!-华中网[www.smsflags.com]

[2019-09-23 08:09:43] 来源:本站 编辑:小边 点击量:
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导读:原标题:你坐对了么?对身体伤害最小,最健康的坐姿了解一下!-华中网[www.smsflags.com]社会发展越来越快手机电脑一族越来越活跃而相伴着的肩颈背部疾病需要我们时刻注意今天小班跟大家分享TED演讲期望大家学好英语的同时也能拥有健康的身体We,inmodernsociety,havereallyforgottenhowtouseourbodies,andwesufferalotofaches,andpains,

  原标题:你坐对了么?对身体伤害最小,最健康的坐姿了解一下!-华中网[www.smsflags.com]

  社会发展越来越快

  手机电脑一族越来越活跃

  而相伴着的肩颈背部疾病

  需要我们时刻注意

  今天小班跟大家分享TED演讲

  期望大家学好英语的同时

  也能拥有健康的身体

  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. 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.

  在当今社会,我们已经忘记如何使用自己的身体, 我们也因此备受酸痛,疼痛,功能失调的折磨。好消息是,我们可以治愈大多数的脖子疼痛,足底筋膜炎和反复的应力性损伤和背部疼痛。治疗的办法就是简单地调整回我们原先用的坐姿。

  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。

  这里你会看来两个葡萄牙骑兵,他们都很放松,但坐着的姿势很不一样。这家伙往下倒,头向前,肩膀向前;这个家伙坐得很直。

  Now, what would most parents tell their children when sitting like this?

pk10手机投注  那么,当孩子们这样坐着的时候,大多数父母会对他们说些什么呢?

  Sit up straight!

  坐直!

  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 gets 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。

  他可以做来,但这会让他的下背部紧张,他可能会坚持一段时间,然后他会累,可能会疼,然后他会再次倒下。所以我们大多数人在直立和紧张之间来回转换,我们认为这是好的姿势,但它不是,然后放松和下垂,我们都晓道这是不好的姿势。

  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。 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 stack easily, and muscles get to relax。 And when your 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。

  我们真正想要的是直立和放松。这需要姿势正确的骨盆。这就像你的基础。最容易看出骨盆位置不同的方法是想象如果他们有尾巴。你觉得这家伙的尾巴在哪里?在他的屁股下。他坐在上面。那家伙的尾巴呢?在他身后。对我们人类来说,自然的尾巴应该长在身后,人前倾:尾巴在后面。如果你觉得你的尾巴在身后,那么你就固定了,你的椎骨,可以很容易地卡在那里,肌肉也可以放松。当你唤吸的时候,你的整个背部都可以运动,这就刺激了循环。就像每天做一点按摩,这样你就能治愈自己。

  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?

  如果你坐在你的尾巴上,你有两个糟糕的挑选,这是一个,放松和瘫坐,这是另一个,直立和紧张。那么,如果你向前倾斜你的骨盘,会很有问题,为什么我们这么多人这么做呢?

  The answer begins early in life in the way we are carried, you see the tucked pelvis.

  答案开始于我们婴儿时期被抱着的方式,你看前倾的骨盘。

  And the way we are parked in poorly designed baby furniture. It’s a sad thing, I know!

  还有我们被放在设计糟糕的婴儿车里的样子。我晓道这是件悲伤的事!

  And then, this is the age at which our neural pathways are getting set as to what constitute sitting. So we can carry those habits into adulthood where we continue to sit this way.

  这是我们坐姿的神经通路形成的年龄。所以我们把这些习惯带来了成年期,连续这样坐着。

  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. 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.

  我们大多数家具的设计都很糟糕,包括人体工程学家具,对我们没什么帮助;我们的健身专家指导我们把骨盆折叠起来以保护我们的脊椎等等,也是非常不幸的指导。那么,我们如何才能回来我们最原始的姿势呢?和我们两岁时的姿势一样,和我们的祖先一样。

pk10手机投注  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.

  我把它叫做“j型脊柱”,你可以看来后面是怎样伸出来的,然后上腰椎区域是相当直立和拉长的。这和世界上非工业人口的情况是一样的。

  These are the Iban tribesmen from Borneo in Indonesia. And you can see they have admirable…well, butts and even groove in the spine. And you can see the shoulders are prominent, really beautiful.

pk10手机投注  这些是来自印度尼西亚婆罗洲的伊班族。你可以看来它们有令人羡慕的……嗯,臀部,甚至在脊柱上有凹槽。你可以看来肩膀突出,非常漂亮。

  So let’s begin this journey back to our primal posture, and I’m going to teach you an exercise, I call” stretch sitting”。

  让我们开始这段旅程,回来我们最原始的姿势,我要教你们一种练习方式,我叫“舒展坐姿”。

  You are going to sit with your bottom well back in your chair, and then hinge away from the back rest.

  你要坐下来,把你的屁股向后靠在椅子上,然后与椅背分开。

  Place your fists on the lower border of your rib cage, and then gently push back so as to elongate your lower back.

  把你的拳头放在你的肋骨的下边缘,然后轻轻推回,以拉长你的下背部。

  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;

  现在,挠住你的椅子的某个地方,也许是你的扶手或椅子的其他任何部分,轻轻地把你的顶部从你的底部推开,像这样;

  and now, hitch yourself to the back rest。

  现在,把你自己绑在椅背上。

pk10手机投注  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。 Since you don’t have and 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。

  现在,理想情况下,椅子的中间应该有一些可以支撑你的东西,就像你在这里看来的;或者你会有一个工具像我们的弹力椅垫,或折叠毛巾;一些有摩擦力的东西碰来你的后背中部,实际上支撑着你。因为你没有工具,你可以尝试把你的织物束在你的背后,创造一个支撑,然后把你自己挂在那里,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.

  你刚刚做的是拉伸脊柱的办法,回来来你原始坐姿,享受无痛生活。

  That is our natural heritage. Don’t settle for anything less!

  这是我们的自然遗产,不要荒废它!

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