怎样才是对身体伤害最小、最健康的坐姿?

现代社会中,无论是上班族还是学生党都因为久坐而引起了一系列的身体问题,那么除了避免久坐之外,什么样的坐姿才是最合适,最健康的呢?

来听听矫正教练 Esther Gokhale 是怎么说的,在这个演讲中,她还亲自做了示范。上班族、久坐一族赶快学起来吧。

Find your primal posture and sit without back pain

中英文对照翻译

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.

在现代社会中,我没已经忘记了如何使用我们的身体。因此我们倍受酸痛、疼痛和功能失调的折磨。

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.

但好消息是我们可以治疗大部分的脖子痛、足底筋膜炎,反复的应力性损伤和背痛,治疗的方法就是简单地调整回我们原来的姿势,以及真正自然的弯曲方式,行走方式,起重姿势和坐姿。

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.

在这张图里你看到了两个葡萄牙马者,他们都在休息,但是他们的坐姿非常不同,这个人身体倒下,头向前,肩膀向前,而这个人身体笔直。

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.

现在,当大多数家长看到孩子这么坐会说什么,坐直!他可以这么做,但是这要求他的背的较低部有张力。他可能会坚持一小会,然后累了,算了,接着又变回现在的姿势,所以我们中的大多数在这两种姿势中不停转换。我们以为坐直是好的姿势,但其实不是,而且我们都知道放松的坐姿或者弯腰是不好的姿势。

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.

我们真正想要的是坐直并且放松的姿势,这需要姿势正确的骨盘,这是基础。简单的区分骨盘姿势的方法,是想象如果他们有尾巴,你觉得他们的尾巴在哪里?在他身下,他坐在尾巴上,那这个人的尾巴呢?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.

对于人类,自然的方式应该是尾巴长在身后,人前倾,尾巴在后面。如果你觉得尾骨在后面,那么你就固定了,你的椎骨可以自然地卡在那里,你的肌肉会放松,当你现在呼吸,你的整个背都会移动。并刺激血液循环。这就像整天按摩一样,你可以这样治愈自己。

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.

如果你向前倾你的骨盘,你会遇到两个不太好的选择,一个是放松和下落,另一个是挺直并且紧张。为什么这么多人这么做,这是因为我们婴儿时期被抱着的姿势,你看,前倾的骨盘,还有我们被放在设计很差的婴儿装置中的姿势,这很可悲,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.

这就是我们的神经通路在何时构成坐姿的年龄。因此,我们将这些习惯带入成年期,我们继续这样做。然后,我们的大部分家具都设计不合理,包括符合人体工程学的家具,这些家具无济于事;还有我们被健身教练指导的方式,把我们的骨盆向前倾来保护我们的脊椎等等,非常不太好的指导。

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.

那么我们要怎样回归到我们比较原始的姿势,尾巴在后,正经危坐?我们两岁时曾有的姿势,还是我们的祖先曾有的姿势?我把我们后面的这块骨头叫做J型骨,上面的腰椎部分非常竖立瘦长。这是非工业化人口拥有的同样的姿势,这些是来自印尼婆罗洲的部落人民,你可以看到他们有很完美的臀部。甚至脊椎还有凹陷,你可以看到他们的肩膀很突出,非常美丽。

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.

我们开始探索如何回到原始姿势,我来教你们一个练习,叫做伸展坐姿。你要坐在你椅子的最后面,然后背远离你的靠背,把你的拳头放在你的较低的肋骨处,然后轻轻向后推,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; and now, hitch yourself to the back rest.

现在握住你椅子的某一部分,也许是把手,或者椅子的任何一部分。把你的上半身慢慢从下半身推开,像这样,现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.

现在,理想的情况下椅子会在中间有一个靠背来支撑你,像这个,或者你有一个工具,像延伸椅背垫,或者折叠的毛巾,有些带阻力的东西来垫在你的背的中间部分,并且支撑你。

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.

因为你没有什么工具,你可以试着把你衣服的折叠一下,做一个垫子,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.

你刚刚做完的是第一步延伸你脊柱的方法,回归到你的原始坐姿,享受无痛生活,这是我们自然的遗产。

Don’t settle for anything less!

不要满足于更少!

END

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