Do you also tend to sit a lot throughout your day?

您是否也經常坐著度過一天？

While the act of sitting itself isn't a bad thing, spend too much time in one posture and your body will begin to adapt to it, and adaptation isn't always a good thing.

雖然坐本身並不是一件壞事，但長時間保持一種姿勢，你的身體就會開始適應它，而適應並不總是一件好事。

For example, sitting in the common slouched posture with rounded shoulders can often lead to a stiff thoracic spine and tight pec muscles as they're constantly held in a short position.

例如，常見的懶散坐姿和圓肩坐姿往往會導致胸椎僵硬和胸肌緊繃，因為胸肌一直處於較短的位置。

Over time, these postural changes can alter how your body moves during the day and when lifting weights.

隨著時間的推移，這些姿勢變化會改變你的身體在白天和舉重時的運動方式。

And because your body will be handling the stresses placed on it less efficiently, there's more potential for wear and tear on the joints and ligaments and increased risk of injury.

而且，由於身體承受壓力的效率較低，關節和韌帶磨損的可能性更大，受傷的風險也更高。

However, there is hope.

不過，希望還是有的。

You can reverse the effects of sitting all day and improve your posture in as little as two weeks.

只要兩週時間，您就能扭轉整天久坐的影響，改善您的姿勢。

Today, I'm going to give you a quick and effective mobility drill that focuses on opening up common stiff areas like your mid-back and shoulders.

今天，我將給大家介紹一種快速有效的移動練習，重點是打開常見的僵硬部位，如中背部和肩部。

And to help you find lasting improvements, I'm then going to give you three corrective exercise options with difficulty progressions from beginner level to advanced versions that are designed specifically to enhance your control and strength within these newfound movement capabilities.

為了幫助你找到持久的改善方法，我將為你提供三種難度從初級到高級的矯正運動選擇，專門用於增強你在這些新發現的運動能力中的控制力和力量。

When combined, this two-step process of mobility first and stability second can easily be performed, even when short on time, as a quick and effective warm-up routine within your existing workouts.

將這兩個步驟結合起來，首先是移動，其次是穩定，即使時間不夠，也可以很容易地在現有的鍛鍊中作為快速有效的熱身動作進行。

So we need to get the mobility for better posture by extending our spine through rotation.

是以，我們需要通過旋轉來伸展脊柱，從而獲得更好的姿勢。

Here's the exercise we're going to do, the world's greatest stretch from a kneeling position.

這就是我們要做的練習，世界上最棒的跪姿伸展運動。

You're going to place your hand down on the ground and rotate your upper body until you feel a light stretch in your back and maybe even your pecs a little bit.

你要把手放在地上，然後轉動上半身，直到感覺到背部有輕微的拉伸感，甚至胸肌也有一點拉伸感。

You're going to hold this for a couple seconds and then come back down.

你要保持幾秒鐘，然後再下來。

I would do maybe three reps on each side.

我大概每邊做三次。

But by enhancing your ability to rotate through your upper back, you will also therefore enhance your ability to extend the upper back for better posture.

但是，通過增強上背部的旋轉能力，你也會是以增強上背部的伸展能力，從而獲得更好的姿勢。

So we're going to do a couple of reps right here and then let's switch sides.

我們在這裡做幾個動作，然後換邊。

Put the right knee down, left leg up.

右膝放下，左腿抬起。

Same thing, you're going to start off with the hand down into the ground and then you're going to twist up until you feel a light stretch in the back and through the pecs.

同樣的動作，一開始你要將手放在地上，然後向上扭轉，直到你感覺到背部和胸肌有輕微的拉伸感。

So now that we have that new mobility, we need to strengthen and stabilize through that range of motion if we want our new mobility to actually stick for better posture.

是以，既然我們現在有了新的活動能力，如果我們想讓新的活動能力真正堅持下去，以獲得更好的姿勢，我們就需要通過這個活動範圍來加強和穩定。

How we're going to do that is a single arm kettlebell windmill or using the U-Bell from Ab Mat.

我們要做的是單臂壺鈴大風車或使用 Ab Mat 的 U 型鈴。

How we're going to do this is start off in your kneeling position with the weight held by your side.

我們要做的是，從跪姿開始，重心放在身側。

So let's start all the way back up.

那麼，讓我們從頭開始吧。

From this position, your core is tight.

從這個姿勢開始，你的核心就會緊繃。

You're going to press the bell straight up.

你要把鈴鐺直接按上去。

From here, you are going to reach down with your hand and twist just like you did with the windmill world's greatest stretch that we did at the start.

從這裡開始，你要把手向下伸，然後扭轉，就像我們一開始做的世界上最偉大的風車伸展動作一樣。

Hold for a few seconds, making sure everything is in a pure line going down.

保持幾秒鐘，確保所有東西都在一條直線上向下移動。

This is stabilizing that upper back and strengthening all these muscles to hold that better posture and then come back up.

這是在穩定上背部，加強所有這些肌肉的力量，以保持更好的姿勢，然後再站起來。

Now that is technically easy step number one.

這就是技術上簡單的第一步。

Easy step 1B is going to be doing that exact same thing, but you're going to drop into a greater range of motion by going to your elbow.

簡單的 1B 步也是做同樣的事情，但你的肘部動作幅度會更大。

So you're going to do the exact same thing.

所以你也要做同樣的事情。

You're going to press the weight above.

你要按下上面的重量。

You're going to go down to your hand.

你的手要往下掉。

And then from here, you can drop down into a greater range of motion.

然後從這裡開始，你可以向下做更大範圍的運動。

We have a greater stretch here going all the way down through the trunk and into the hips.

在這裡，我們可以通過軀幹向下一直伸展到臀部。

But again, we're strengthening this thoracic spine rotation and all the muscles of our upper back and chest to integrate into better posture, which is what we're looking for for long-term carryover.

但同樣，我們正在加強胸椎的旋轉以及上背部和胸部的所有肌肉，以整合成更好的姿勢，這正是我們所追求的長期效果。

Progression number two.

進步二

This is medium difficulty.

這是中等難度。

We're going to do our windmill from the split kneeling position like this.

我們要像這樣從劈叉跪姿開始做風車。

This is a greater demand on lower body and trunk control, which is just as much of a part of your upper body posture as is the thoracic spine mobility.

這就對下半身和軀幹的控制能力提出了更高的要求，而下半身和軀幹的控制能力與胸椎的活動能力一樣，都是上半身姿勢的一部分。

So you are going to press from this position.

所以，你要從這個位置按下去。

We're going to twist and go down to the hand.

我們要扭一扭，然後把手伸下去。

Hold this position.

保持這個姿勢。

Again, stabilizing everything up here.

再次穩定這裡的一切。

And then come back up.

然後再上來。

Now this is to A.

現在是 A。

Let's go to B.

我們去 B 區。

How can you progress within this medium difficulty?

如何在中等難度中取得進步？

We can go through a greater range of motion.

我們可以進行更大範圍的運動。

So he's going to press, come down to the hand, and be in a good position with the hand that you can then drop down to the elbow.

是以，他要按住，下壓到手，手的位置要好，然後你可以下壓到肘部。

Again, greater range of motion at the upper body and all the way down into the trunk and the hips.

同樣，上半身、軀幹和臀部的活動範圍更大。

Stabilizing through that posture and all the way back up.

通過這個姿勢保持穩定，並一直保持下去。

Okay, step three and our hardest progression of this strengthening and stabilizing through this posture progression is going to be a rotation mixed with a squat.

好了，第三步，也是我們最難的一步，通過這個姿勢的進步來加強和穩定身體，這一步將是旋轉與深蹲混合。

Here's what it's going to look like.

這就是它的樣子。

We're going to get that weight into our overhead position.

我們要把重心放到頭頂位置。

As you squat down, you also rotate your upper body.

下蹲時，上半身也要旋轉。

Pause in this bottom position for at least five seconds, feeling for your body being very stable down here, core is tight.

在這個底部位置停頓至少五秒鐘，感覺身體在這裡非常穩定，核心很緊。

Upper body is in that very mobile, twisted position, and then all the way back up.

上半身處於非常機動的扭轉姿勢，然後一路後仰。

Now here's the thing that I want you to be able to do is have equal access on right and left sides.

現在，我希望你們能做到的是，左右兩側的訪問權限相等。

If you can do this really well on one side, but you have a problem on your other side, you just found a weak link in your strength of those extreme posture range of motions, that may be holding you back from end range long term postural carryover.

如果你在一側可以做得很好，但另一側卻有問題，那麼你只是找到了你在這些極端姿勢動作範圍內力量的一個薄弱環節，這可能會阻礙你進行最終範圍的長期姿勢轉換。

So try a couple on one side and the other side as well.

是以，在一側和另一側各試幾個。

If you cannot do this, that's okay.

如果您做不到，也沒關係。

We just stay with the step two.

我們就繼續執行第二步。

But let's see one more version of this.

不過，讓我們再看一個版本。

So go overhead.

那就從頭開始。

Stabilize first, a little bit of a twist, squat down, open those hips up, pause down in here for five seconds.

先保持穩定，稍稍轉體，下蹲，臀部打開，在這裡停頓五秒鐘。

We're pressing up.

我們正在加壓。

We're very strong in that upper back, very mobile, and then all the way back up.

我們的上背部非常強壯，非常機動，然後一直往上。

All right, guys, that's it for today's video.

好了，各位，今天的視頻就到這裡。

If you're looking for more exercises that will help you strengthen your good posture for long term carryover, check out this video.

如果你想了解更多有助於強化良好姿勢的運動，請觀看這段視頻。

It's got a novel method that will help your mobility work actually stick around for a long time for improved posture in day-to-day life for the rest of your life.

它有一個新穎的方法，可以幫助你在日常生活中長期堅持鍛鍊，改善姿勢。