(单词翻译:单击)
• If you sit at a desk all day, don't perch1 on the edge of your seat at work trying to sit up straight. The best thing you can do is scoot your hips2 and butt3 against the back of the chair, and use it for support -- that's what it's there for. You have to support your spine4. Your muscles are going to get tired, they will fatigue5 and you'll slowly start slumping6 down.
• Get up frequently and walk around. (I wear a Jawbone fitness tracker that vibrates when it senses that I haven't moved in a long time. I also sometimes set my phone alarm to go off every 30 minutes, and I do jumping jacks7. Sometimes.)
• If you carry a heavy shoulder bag, make sure to carry it on both your right and left shoulder, switching off as each gets tired. Even better: wear a cross-body bag so that the weight's more evenly distributed.
• Work out your core. Never mind a six-pack -- you need to concentrate on the transverse(横向的) abdominus(腹肌), the deep abdominal8 muscle that acts as a "corset" around the lumbar spine. To do this: lay on your back with your knees bent9, put your hands on your hips, breathe normally, and pull your belly10 button straight down to your spine. You don't want your pelvis to tilt11 or lift, which is why you have your hands on your pelvis. Hold it for 5 seconds and repeat. Once you get it, you can do it all the time, just sitting at work and it becomes a habit.
• You can work on your posture12 in a more hard-core way at the gym, too.
• Sullivan recommends focusing on the upper back and shoulder muscles. One of her favorite exercises is having clients stand up against a wall, with their hips touching13 the wall. Put a tennis ball between your shoulder blades and try to squeeze the ball. Rows are also excellent for improving posture, since it causes you to pull your shoulders up and back.
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perch
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n.栖木,高位,杆;v.栖息,就位,位于 | |
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2
hips
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abbr.high impact polystyrene 高冲击强度聚苯乙烯,耐冲性聚苯乙烯n.臀部( hip的名词复数 );[建筑学]屋脊;臀围(尺寸);臀部…的 | |
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butt
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n.笑柄;烟蒂;枪托;臀部;v.用头撞或顶 | |
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4
spine
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n.脊柱,脊椎;(动植物的)刺;书脊 | |
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fatigue
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n.疲劳,劳累 | |
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6
slumping
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大幅度下降,暴跌( slump的现在分词 ); 沉重或突然地落下[倒下] | |
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7
jacks
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n.抓子游戏;千斤顶( jack的名词复数 );(电)插孔;[电子学]插座;放弃 | |
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8
abdominal
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adj.腹(部)的,下腹的;n.腹肌 | |
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9
bent
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n.爱好,癖好;adj.弯的;决心的,一心的 | |
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10
belly
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n.肚子,腹部;(像肚子一样)鼓起的部分,膛 | |
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11
tilt
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v.(使)倾侧;(使)倾斜;n.倾侧;倾斜 | |
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12
posture
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n.姿势,姿态,心态,态度;v.作出某种姿势 | |
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13
touching
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adj.动人的,使人感伤的 | |
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