形体美、身体健康----需保持良好的姿势
Maintaining Good Posture
Ergonomic and movement strategies can improve posture and help prevent injuries.人体工程学和运动策略可以改善姿势，帮助防止受伤。
Posture is the position in which we hold our bodies while standing, sitting, or lying down. Healthy posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Our everyday movements and activities can affect this alignment and put stress on joints and muscles, sometimes resulting in pain and potentially permanent damage if left unchecked over time. Utilizing proper ergonomic and movement strategies can help prevent these problems.姿势是我们站立、坐着或躺着时保持身体的位置。健康的姿势是身体部位的正确对齐，由适量的肌肉张力支撑，以对抗重力。我们的日常运动和活动会影响这种对齐，并给关节和肌肉带来压力，有时会导致疼痛，如果久而久之，可能会造成永久性损伤。使用适当的人体工程学和运动策略可以帮助预防这些问题。
Why is posture important?为什么姿势很重要？
We do not consciously maintain our posture; instead, certain muscles normally do it for us. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining our posture. These postural muscles, along with others, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also help maintain our balance while we move.我们没有自觉地保持我们的姿态：相反，某些肌肉通常为我们做。几个肌肉群，包括腿筋和大背部肌肉，对于保持我们的姿势至关重要。这些姿势肌肉，以及其他肌肉，当正常运作时，防止重力推动我们前进。姿势肌肉在我们移动或行走时有助于保持我们的平衡。
A healthy posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture also:健康的姿势不但有助于我们站立、行走、坐着和躺而且在运动和举重活动期间支撑肌肉和韧带压力最小的位置是正确的姿势
Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.帮助我们保持骨骼和关节的正确对齐，使我们的肌肉正确使用，减少关节表面的异常磨损，可能导致退行性关节炎和关节疼痛。
Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.减轻将脊髓关节抱在一起的韧带压力，最大限度地降低受伤的可能性。
Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.允许肌肉更高效地工作，使身体使用更少的能量，从而防止肌肉疲劳。
Helps prevent muscle strain, overuse disorders, and even back and muscular pain.有助于防止肌肉拉伤，过度使用疾病，甚至背部和肌肉疼痛。
What can affect my posture?什么能影响我的姿势？
To maintain healthy posture, you need to have adequate and balanced muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural and movement habits at home and in the workplace and work to improve them, if necessary.为了保持健康的姿势，你需要有充分和平衡的肌肉灵活性和力量，在脊柱和其他身体区域的正常关节运动，以及有效的姿势肌肉，平衡脊柱的两侧。此外，您必须认识到您在家里和工作场所的姿势和运动习惯，并在必要时努力改善这些习惯。
Poor posture and poor movement patterns can lead to excessive strain on our postural muscles and may even cause them to relax when held in certain positions for long periods of time. You can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.不良的姿势和不良的运动模式会导致我们的姿势肌肉过度紧张，甚至可能导致他们在某些姿势长时间保持放松。在工作场所长时间向前弯腰的人中，您通常可以看到这一点。他们的姿势肌肉更容易受伤和背痛。
Several contributing factors can put a strain on posture. The most common are stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning, leading to pain or overuse injuries in some cases.几个促成因素会给姿势带来压力。最常见的是压力、肥胖、怀孕、姿势肌肉虚弱、肌肉异常紧绷和高跟鞋。此外，灵活性下降、工作环境差、工作姿势不正确以及不健康的坐姿和站立习惯也可能导致身体定位不良，在某些情况下导致疼痛或过度使用损伤。
Can I improve my posture?我能改善我的姿势吗？
Awareness of your posture, along with an understanding of healthy movement strategies, will help you consciously correct yourself. Your doctor of chiropractic can further assist you by recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing better postures during your work or recreational activities, reducing your risk of injury.意识到你的姿势，以及对健康运动策略的理解，将帮助你自觉地纠正自己。你的脊医可以通过推荐锻炼来加强你的核心姿势肌肉来进一步帮助你。他或她还可以帮助您在工作或娱乐活动中选择更好的姿势，从而降低受伤的风险。
Ergonomic Considerations人体工程学（人体工程学(Human Engineering definition, an applied science that coordinates the design of devices, systems, and physical working conditions with the capacities and requirements of the worker. S)，也称人机工程学、人类工程学、人体工学、人间工学或人类工效学(Ergonomics)。工效学Ergonomics原出希腊文“Ergo”，即“工作、劳动”和“nomos”即“规律、效果”，也即探讨人们劳动、工作效果、效能的规律性。人体工程学是由6门分支学科组成，即：人体测量学、生物力学、劳动生理学、环境生理学、工程心理学、时间与工作研究学。）方面的考虑
How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries:我们每天如何保持和移动我们的身体，即使做一些简单的事情，如坐在办公桌前或站在原地，可以影响我们的姿势。以下是一些一般人体工程学提示，以帮助减少疼痛和受伤的机会：
While sitting at a desk:坐在办公桌前的时候：
Keep your feet on the floor or on a footrest, if they don’t reach the floor.如果脚不能到达地板，请将脚放在地板上或脚上。
Don’t cross your legs. Your ankles should be directly in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.不要交叉双腿。你的脚踝应该直接在膝盖前面。
Your knees should be at or below the level of your hips.你的膝盖应该在或低于你的臀部水平。
Adjust the backrest of your chair to support your low- and mid-back or use a back support.调整椅子的靠背，以支持您的中背部或使用背部支撑。
Relax your shoulders and keep your forearms parallel to the ground.放松肩膀，保持前臂与地面平行。
Avoid sitting in the same position for long periods of time. Take breaks and move your body.避免长时间坐在同一位置。休息一下，移动你的身体。
When standing:站立时：
Bear your weight primarily on the balls of your feet.主要在脚掌上承受你的体重。
Keep your knees slightly bent.保持膝盖稍微弯曲。
Keep your feet about shoulder-width apart.保持双脚与肩同宽
Let your arms hang naturally down the sides of the body.让你的手臂自然地垂在身体两侧
Stand straight and tall with your shoulders pulled down and backward.站得笔直挺拔，你的肩膀向下和向后拉。
Tuck your stomach in.收腹
Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.保持你的头水平。你的耳垂应该和你的肩膀一致。不要把头向前、向后或向一边推。
Shift your weight from your toes to your heels, or one foot to the other, if you must stand for a long time.如果你必须站立很长时间，把你的体重从脚趾转移到脚跟，或者从一只脚转移到另一只脚。
When lying down in bed:躺在床上时：
Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your individual comfort should guide your choice.找到适合你的床垫。虽然一般建议使用坚固的床垫，但有些人发现柔软的床垫可以减轻背部疼痛。您的个人舒适度应该能指导你的选择
Choose the right pillow, too. Special pillows are available to help with postural problems resulting from poor sleeping positions.选择合适的枕头。提供特殊的枕头以帮助解决睡眠姿势不佳造成的问题。
Avoid sleeping on your stomach.不要趴着睡
Sleep on your side or back, which is often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.侧睡或仰睡这通常是有助于背部疼痛。如果你侧睡放一个枕头在双腿之间。如果你仰睡，把枕头放在膝盖下。
人体脊柱相关疾病对照表
第一颈椎(C1)眩晕,后头痛,视力下降,高血压,失眠,面瘫
第二颈椎(C2)眩晕,偏头痛,耳鸣,胸闷,心动过速,排尿异常,视力下降,高血压,失眠,面瘫
第三颈椎(C3)喉咙部异物感,胸闷,颈痛,牙痛,甲状腺功能亢进
第四颈椎(C4)喉咙部异物感,胸闷,打呃,肩痛,牙痛,三叉神经痛,甲状腺功能亢进
第五颈椎(C5)眩晕,视力下降,心动过速或过缓,上臂痛或下肢瘫痪
第六颈椎(C6)低血压,心率失常(过速或过缓),上肢桡侧麻痛
第七颈椎(C7)低血压,心率失常,上肢后侧尺侧麻痛
第一胸椎(T1)上臂后侧痛,肩胛部痛,气喘,咳嗽,左上胸痛,心慌,心悸
第二胸椎(T2)上臂后侧痛,气喘,咳嗽,左上胸痛,心慌,心悸
第三胸椎(T3)上臂后侧痛,肩胛部痛,气喘,咳嗽,左上胸痛,心慌,心悸,胸闷,胸痛
第四胸椎(T4)胸壁痛,气喘,打呃,乳房痛
第五胸椎(T5)胸壁痛,气喘,乳房痛
第六胸椎(T6)胃痛,肝区痛,上腹胀,肋间痛,胆石症
第七胸椎(T7)胃痛,肝区痛,上腹胀,肋间痛,胆石症
第八胸椎(T8)胃痛,肝区痛,上腹胀,肋间痛,胆石症
第九胸椎(T9)胃痛,肝区痛,上腹胀痛,子宫炎
第十胸椎(T10)腹胀,肝区痛,卵巢炎,睾丸炎,子宫炎
第十一胸椎(T11)胃脘痛,肝区痛,胰腺炎,糖尿病,肾病,排尿异常,尿路结石,腹胀痛,
第十二胸椎(T12)胃脘痛,肝区痛,胰腺炎,糖尿病,肾病,排尿异常,尿路结石,腹胀痛,肾炎,肾结石,腹泻,
第一腰椎(L1)胃脘痛,肝区痛,胰腺炎,糖尿病,肾病,排尿异常,尿路结石,腹胀痛,肾炎,肾结石,腹泻,大腿前侧痛
第二腰椎(L2)腰痛,排尿异常,大腿麻痛
第三腰椎(L3)两侧腰痛,腹痛
第四腰椎(L4)两侧腰痛,腹痛,腹胀便秘,下肢外侧麻痛,
第五腰椎(L5)下肢后侧麻痛,下肢痛,遗精,月经不调
骶 骨(S)排尿异常,子宫炎,前列腺炎
注:颈椎C,胸椎T,腰椎L,骶椎S人体生理学，英文：physiology。. 生理学是 生物科学 的一个分支，是以生物机体的生命活动现象和机体各个组成部分的功能为研究对象的一门科学。. 人体生理学的任务就是研究构成人体各个系统的器官和细胞的正常活动过程，特别是各个器官、细胞功能表现的内部机制，不同细胞、器官、系统之间的互相联系和相互作用，并阐明人体作为一个整体，其各部分的功能活动是如何相互协调、相互制约，从而能在复杂多变的环境中维持正常的生命活动过程的。. 人体的结构和功能十分复杂，构成人体的基本成分是细胞和细胞间质。