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浣滆€咃細admin    鏉ユ簮锛氭湭鐭?nbsp;   鍙戝竷鏃堕棿锛?019-05-25 10:46    娴忚閲忥細

銆€銆€銆愬皯鍎胯嫳璇涔犮€戠瀛﹀涓?ldquo;钁涗紭韬?rdquo;姝e悕锛岀О鎱垫噿鍧愬Э瀵硅儗閮ㄦ湁濂藉

銆€銆€浠庡皬锛屾暀甯堝闀块兘瑕佹眰鍜变滑瑕?ldquo;鍧愮洿”锛屼笉瑕佹姌鑵板紦鑳屾垨璁哥槴鍧愬湪娌欏彂涓娿€備絾鏂颁緷鎹爣鏄庯紝鍏ㄨ韩鏀炬澗鐦潗鐫€鍙兘瀵逛綘鐨勮儗閮ㄦ湁濂藉銆傝繖鏄湡鐨勫悧?

銆€銆€Sit up straight! Stop slouching! It’s a familiar order barked at us since school days – and it remains the golden rule of how to sit.

銆€銆€鍧愮洿浜?鍒病绮炬墦閲囩殑!杩欐槸鑷鐢熸椂浠e挶浠氨寰堢啛鎮夌殑鍛戒护锛屽苟涓斾竴鐩存槸姝g‘鍧愬Э鐨勮鑼冩硶鍒欍€?/p>

銆€銆€Whether it’s balancing a book on your head, or imagining a piece of string pulling your shoulders towards the ceiling, we’ve all tried methods to practise ‘good’ posture.

銆€銆€鏃犺鏄妸涓€鏈功鏀惧湪澶撮《鍧氭寔骞宠 锛屼粛鏄鎯充竴鏍圭怀瀛愭妸浣犵殑鑶€瀛愯繛鎺ュ埌灞嬮《锛屽挶浠瘯杩囧悇绉嶅姙娉曠粌涔?ldquo;濂界殑”鍧愬Э銆?/p>

銆€銆€Health officials have long warned that slumping, whether at a computer or in front of the television, is a sure-fire route to crippling back and neck pain – or worse.

銆€銆€鍋ュ悍閮ㄩ棬鐨勫畼鍛樹滑涓€鐩存彁绀轰汉浠锛屼笉绠℃槸鍧愬湪鐢佃剳浠嶆槸鐢佃鏈哄墠锛屾叺鎳掔殑鍧愬Э鑲畾浼氶€犳垚鑲╄儗鐤肩棝锛屼箖鑷冲紩鍙戞洿绯熺硶鐨勫悗鏋溿€?/p>

銆€銆€Our dedication to a perfect seated position has fuelled an entire industry, geared to getting us to sit up straight. We spend billions of pounds each year on posture correcting chairs, apps and even clothing – but emerging evidence suggests that slouching may not be so evil after all.

銆€銆€鍜变滑瀵瑰畬缇庡潗濮跨殑鎵х潃鎺ㄥ姩浜嗘暣涓涓氱殑鍙戝睍锛岃繖涔熶績杩涘挶浠潗寰楀瀭鐩淬€傚挶浠瘡骞磋姳璐规暟鍗佷嚎鑻遍晳鐢ㄤ簬璐拱绾犳鍧愬Э鐨勬瀛愩€佸簲鐢ㄧ▼搴忎箖鑷虫湇瑁咃紝浣嗘渶鏂颁緷鎹爣鏄庯紝鎳掓暎鐨勫潗濮夸篃璁稿苟娌℃湁閭d箞绯熺硶銆?/p>

銆€銆€In fact, with research indicating that slumping may help to keep our spines in shape, experts are starting to advise against sitting up straight.

銆€銆€浜嬪疄涓婏紝鐮旇鏍囨槑锛岀槴鍧愭湁鍔╀簬鍧氭寔鑴婃煴鐨勫舰鐘讹紝涓撳浠紑濮嬪缓璁ぇ瀹朵笉瑕佸潗閭d箞鍨傜洿銆?/p>

銆€銆€It has been thought that sitting slumped, with the shoulders hunched and back arched, can put excess strain on the vertebrae in the spine.

銆€銆€浜轰滑璁や负鎶樿叞寮撹儗鍚庡潗鐫€——鑰歌捣鍙岃偐銆佽儗閮ㄥ憟寮撳舰——浼氱粰鑴婃甯︽潵杩囧害鍘嬪姏銆?/p>

銆€銆€This is because as the upper body leans forward, the weight of the brain and head increases, forcing the spine to carry a heavier load.

銆€銆€杩欐槸鐢变簬锛岃窡鐫€涓婂崐韬墠鍊撅紝澶ц剳鍜屽ご閮ㄥ彂鐢熺殑鍘嬪姏娣诲姞锛岃揩浣胯剨妞庢帴鍙楁洿閲嶇殑璐熻嵎銆?/p>

銆€銆€But a slew of studies now suggests this is unlikely to cause the cascade of back troubles previously predicted.

銆€銆€浣嗙幇鍦ㄦ湁寰堝鐮旇鏍囨槑锛岃繖绉嶅Э鎬佷笉澶彲鑳藉儚鍏堝墠棰勬祴鐨勯偅鏍峰紩鍙戜竴杩炰覆鍚庢偅銆?/p>

銆€銆€In fact, sitting slumped can keep the spine intact and even ease joint and muscle pain.

銆€銆€浜嬪疄涓婏紝鎶樿叞寮撹儗鍚庡潗鐫€鍙互璁╄剨妞庝笉鍙楁崯瀹筹紝涔冭嚦缂撹В鍏宠妭鍜岃倢鑲夌殑鐤肩棝銆?/p>

銆€銆€In one 2018 paper, slump-sitting postures were seen to help to increase the amount of fluid in between spinal discs, reducing stiffness. The posture was also seen to increase spinal height over time.

銆€銆€鍦?018骞寸殑涓€绡囪鏂囦腑锛岀爺璁ㄤ汉鍛樿涓烘姌鑵板紦鑳岀殑鍧愬Э鏈夊姪浜庢坊鍔犳闂寸洏涔嬮棿鐨勬鼎婊戞恫锛岀紦瑙e兊纭棁鐘躲€傝窡鐫€鏃跺埢鐨勬帹绉伙紝杩欑濮挎€佽繕鑳芥坊鍔犺剨鏌辩殑楂樺害銆?/p>

銆€銆€Physiotherapists at the University Hospital of North Tees in Stockton-on-Tees who carried out the investigation concluded that some slouching can ‘provide a valuable alternative to upright sitting’ in patients with lower-back pain.

銆€銆€寮€灞曡繖椤圭爺璁ㄧ殑鑻卞浗鏂墭鍏嬮】甯傚寳钂傛柉澶у鍖婚櫌鐨勭悊鐤楀笀寰楀嚭缁撹绉帮紝銆愬皯鍎胯嫳璇涔犮€戝涓嬭叞鐥涙偅鑰呮潵璇达紝鏈夋椂鎱垫噿鐨勫潗濮?ldquo;鏄竴绉嶆浛浠e瀭鐩村潗濮跨殑涓嶉敊鎸戦€?rdquo;銆?/p>

銆€銆€In addition, Australian studies have found that when interspersed with periods of sitting upright, slouching can relax strained muscles in the core and legs.

銆€銆€姝ゅ锛屾境澶у埄浜氱殑鐮旇杩樻樉鐜帮紝鍦ㄥ瀭鐩村潗濮挎湡闂翠氦鍙夋叺鎳掑潗濮匡紝鍙互浣夸腑蹇冭函骞插拰鑵块儴鐨勭揣寮犺倢鑲夋斁鏉句笅鏉ャ€?/p>

銆€銆€London-based osteopath Gavin Smith explains:‘While sitting straight activates muscles in the abdomen, pelvis and back, slump-sitting relaxes them.

銆€銆€浼︽暒姝i绉戝尰甯堝姞鏂?middot;鍙插瘑鏂В璇磋锛?ldquo;鍧愮洿鍙互婵€娲昏吂閮ㄣ€侀鐩嗗拰鑳岄儴鐨勮倢鑲夛紝鎱垫噿鍧愬Э鍒欏彲浠ユ斁鏉捐倢鑲夈€?rdquo;

銆€銆€‘Because these muscles are chronically over-active in people with lower-back pain, some periodic relaxation of them is helpful.

銆€銆€“鐢变簬閯欎汉鑵扮棝鎮h€呰韩涓婏紝杩欎簺鑲岃倝闀挎湡杩囧害娲昏穬锛屽畾鏈熸斁鏉句竴涓嬫槸鏈夊府鍔╃殑銆?rdquo;

銆€銆€‘Alternating between comfortable and relaxed upright and slumped postures is probably the best way to sit at your desk.’

銆€銆€“鍦ㄨ垝閫傘€佹斁鏉剧殑鐩寸珛濮挎€佸拰鎱垫噿鐨勫潗濮夸箣闂村垏鎹㈠ぇ姒傛槸鍧愬湪妗屽墠鐨勬渶浣虫柟娉曘€?rdquo;

銆€銆€Trying too hard to sit as we are told to at work – feet flat on the floor, back straight and shoulders back with an S-shape curve to the spine – can backfire, causing tension in the middle back and breathing problems over time.

銆€銆€鍦ㄤ綔涓氭椂鍜变滑琚鍛婅鍧愮洿锛屽弻鑴氬钩鏀惧湪鍦颁笂锛岃儗閮ㄧ瑪鎸猴紝鑶€瀛愬悜鍚庢墿灞曪紝鑴婃煴鍛圫褰㈡洸鎶樸€備絾澶繃鐢ㄥ姏鍦板瀭鐩村潗濮垮彲鑳戒細鎷旇嫍鍔╅暱锛屽鑷村悗鑳屼腑閮ㄧ揣寮狅紝璺熺潃鏃跺埢鐨勬帹绉昏繕浼氬紩鍙戝懠鍚搁棶棰樸€?/p>

銆€銆€According to some experts, providing you get up and walk around every now and then, slumping is harmless.

銆€銆€涓€浜涗笓瀹惰锛屽彧闇€浣犳椂涓嶆椂鍦扮珯璧锋潵璧板姩璧板姩锛屾姌鑵伴┘鑳屾槸鏃犲鐨勩€?/p>

銆€銆€Gavin Smith explains: ‘Sitting or standing in any position for prolonged periods is unwise. Slumping in itself is no worse for us than sitting up straight, provided we don’t do it all the time.’

銆€銆€鍔犳枃·鍙插瘑鏂В璇磋锛?ldquo;闀挎椂鍒讳互浠讳綍濮挎€佸潗鐫€鎴栫珯鐫€閮芥槸涓嶆槑鏅虹殑銆傚彧闇€鍜变滑涓嶆槸涓€鐩存姌鑵伴┘鑳岋紝閭d箞杩欎竴鍧愬Э鏈韩骞朵笉姣斿潗鐩磋韩瀛愭洿绯熴€?rdquo;

銆€銆€In studies published in the journal Spine, Australian researchers found a combination of slumping and sitting upright was far superior to sitting in one position for maintaining a stable spine and strong muscles.

銆€銆€瀹e竷鍦ㄣ€婅剨鏌便€嬫湡鍒婄殑涓€浜涚爺璁ㄤ腑锛屾境澶у埄浜氱爺璁ㄤ汉鍛樺彂鐜帮紝鍦ㄥ潥鎸佽剨鏌卞畨绋冲拰鑲岃倝鍋ユ椇鏂归潰锛屾叺鎳掑潗濮垮拰鍧愮洿鐩哥粨鍚堣姣斿潥鎸佷竴涓Э鎬佸ソ寰楀銆?/p>

銆€銆€Another study, published in the journal Ergonomics supports the benefits of switching positions throughout the day.

銆€銆€瀹e竷鍦ㄣ€婁汉绫诲伐绋嬪銆嬫湡鍒婄殑鍙︿竴绡囩爺璁ㄥ叧浜庝竴澶╀腑杞寲鍧愬Э鐨勭泭澶勪緵缁欎簡鏀寔銆?/p>

銆€銆€The researchers found that those only using ‘standing desks’ had significantly more leg and back pain. Adjustable desks that allow some sitting and some standing are better, but Smith says they are not a cure-all.

銆€銆€鐮旇浜哄憳鍙戠幇锛岄偅浜涘彧杩愮敤“绔欑珛寮忓伐浣滄”鐨勪汉锛岃吙閮ㄥ拰鑳岄儴鐨勭柤鐥涙槑鏄炬洿涓ュ郴銆傚彲璋冭妭鐨勫伐浣滄鍙互璁╀汉鎴栧潗鎴栫珯锛屾晥鏋滄洿濂姐€備絾鍙插瘑鏂锛岃繖骞朵笉鏄叏鑳界殑銆?/p>

銆€銆€‘If you are relaxed at a standing desk for an hour, then that is fine,’ he says. ‘But you should try not be in any one position for longer than an hour or so.’

銆€銆€浠栬锛?ldquo;鍋囧浣犲湪绔欑珛寮忓伐浣滄鍓嶆斁鏉惧湴绔欎簡涓€涓皬鏃讹紝閭e氨娌¢棶棰樸€傚彲鏄敖閲忎笉瑕佸潥鎸佷换浣曚竴涓Э鎬佽秴杩囦竴涓灏忔椂銆?rdquo;

銆€銆€Prolonged sitting eventually causes the gluteal muscles in the buttocks to become lazy and the hamstrings in the backs of the thighs to shorten and tighten.

銆€銆€涔呭潗鏈€缁堜細瀵艰嚧鑷€閮ㄧ殑鑷€鑲屽彉鎳掞紝澶ц吙鍚庨儴鐨勮吙绛嬪彉鐭彉绱с€?/p>

銆€銆€It increases the risk of back and shoulder pain as well as strains when you get up to move immediately after sitting.

銆€銆€涔呭潗浼氭坊鍔犺儗閮ㄥ拰鑶€瀛愮柤鐥涚殑鍗遍櫓锛屼篃浼氭坊鍔犱綘涔呭潗鍚庣珛鍒诲姩韬椿鍔ㄦ椂鐨勮倢鑲夌揣寮犳劅銆?/p>

銆€銆€This is why most physiotherapists now warn against long periods of continuous sitting – but not slumping.

銆€銆€鍥犳澶у鏁扮悊鐤楀笀鐜板湪姝e憡浜轰滑涓嶈闀挎椂鍒诲潗鐫€锛屻€愬皯鍎胯嫳璇涔犮€戣€屼笉鏄鍛婁汉浠笉瑕佹姌鑵伴┘鑳屻€?/p>

銆€銆€What matters more than correct sitting posture is that you simply fidget, move around and change position regularly.

銆€銆€姣旀纭殑鍧愬Э鏇撮噸瑕佺殑鏄紝浣犺澶氭椿鍔紝缁忓父璧板姩鍜屽彉鎹㈠潗濮裤€?/p>

鍙嬫儏閾炬帴锛?/b> 聽聽

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鍏徃鍦板潃锛?/p>

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