Leave it and let it get worse, or fix it in just 3 minutes a day with 3 simple exercises.

是聽之任之，任其惡化，還是每天只需 3 分鐘，通過 3 個簡單的練習就能解決問題。

Since you're here, I'm guessing you want to look and feel better.

既然你來了，我猜你一定想讓自己看起來和感覺更好。

So let's get right into it.

那我們就開始吧。

Starting with a pretty crazy study that looked into how you can reverse the effects of sitting.

首先是一項非常瘋狂的研究，它探討了如何扭轉久坐的影響。

Researchers had participants sit for 4.5 hours a day to see how it affected their muscle stiffness.

研究人員讓參與者每天坐 4.5 個小時，以瞭解這對他們肌肉僵硬的影響。

Exciting, I know, but bear with me.

我知道，這很令人興奮，但請耐心聽我說。

Sure enough, everyone's back got tighter and tighter as the time dragged on, but they found something interesting.

果然，隨著時間的推移，每個人的背都越繃越緊，但他們發現了一件有趣的事情。

You see, the participants were actually split into 3 different groups.

你看，參與者實際上被抽成了 3 個不同的小組。

The control group literally just sat there and did nothing.

對照組則只是坐在那裡，什麼也不做。

But with the test groups, the researchers used something called a neuromuscular electrical stimulator to send 17 electrical currents into their back muscles at regular intervals.

但在測試組中，研究人員使用了一種叫做神經肌肉電刺激器的東西，每隔一定時間向他們的背部肌肉發送 17 個電流。

However, one group received a low-level current, which felt like a tingling sensation throughout their back, whereas the other group received a high-amplitude current that actually caused their back muscles to contract, just like how they do during exercise.

不過，其中一組接受的是低電平電流，感覺就像整個背部有刺痛感，而另一組接受的是高振幅電流，實際上會導致背部肌肉收縮，就像運動時肌肉收縮一樣。

So, what did they find?

那麼，他們發現了什麼？

Well, at first, nothing surprising.

嗯，一開始，沒什麼好驚訝的。

You see, when you sit for a long time, your joints are stuck in one position and your body essentially turns off the muscles you're using.

你看，當你長時間坐著時，你的關節就會停留在一個位置，你的身體基本上就會關閉你正在使用的肌肉。

So what happens is over time, you not only lose your ability to move these joints, but after sitting for a while, your body will create the feeling of stiffness in your unused muscles in an attempt to get you to move and actually use them.

是以，隨著時間的推移，你不僅會失去活動這些關節的能力，而且在坐了一段時間後，你的身體會讓你未使用的肌肉產生僵硬感，試圖讓你活動並真正使用它們。

And this happens even if you try to sit with perfect posture.

即使你努力保持完美的坐姿，也會出現這種情況。

And this is exactly what the researchers found in both the control group and the group given just a low-level current.

而這正是研究人員在對照組和只接受低水平電流的組別中發現的。

Their backs got increasingly stiff.

他們的背越來越僵硬。

And it's also worth pointing out that this was just after 4 and a half hours of sitting.

值得注意的是，這只是坐了 4 個半小時之後的結果。

So imagine what happens to your back if you sit all day every day for years.

是以，想象一下，如果你長年累月每天都坐著，你的背部會發生什麼變化。

But anyway, here's the surprising part.

但不管怎麼說，令人驚訝的部分來了。

For the high-amplitude group, those whose muscles actually contracted from the current, the stiffness in their backs almost completely reversed.

對於高振幅組，即那些肌肉因電流而實際收縮的人來說，他們背部的僵硬程度幾乎完全逆轉。

So, what does this mean for you?

那麼，這對你意味著什麼呢？

Well, for starters, if you haven't already picked up your very own neuromuscular electrical stimulator machine called Jeremy for 15% off, what the heck are you waiting for?

首先，如果您還沒有以八五折的價格購買自己的神經肌肉電刺激器傑里米，那還等什麼呢？

Just kidding.

開個玩笑

No, the real takeaway is actually a lot simpler.

不，真正的啟示其實要簡單得多。

You don't need to run electrical currents through your back while you're at your desk.

當你坐在辦公桌前時，你不需要讓電流通過背部。

Although I guess that could work.

不過我想這也行得通。

But if you want an even better solution, one that will not only relieve muscle tension in your back, but also in your shoulders and hips, improve your posture so you naturally stand up taller and straighter, and increase your range of motion so you can have more effective sessions at the gym, then you simply need to start moving the joints and contracting the muscles that you don't use when you're sitting all day.

但是，如果你想要一個更好的解決方案，一個不僅能緩解背部肌肉緊張，還能緩解肩部和臀部肌肉緊張，改善你的姿勢，讓你自然而然地站得更高更直，增加你的活動範圍，讓你能在健身房進行更有效的訓練的解決方案，那麼你只需要開始活動關節，收縮你整天坐著時不用的肌肉。

That said, I know how hard it can be to stick to a stretching or mobility routine consistently.

儘管如此，我知道要堅持不懈地進行拉伸或活動有多難。

So that's why, rather than giving you an extensive list of movements, my team and I have worked together to find the three exercises that focus on the most problematic of areas.

是以，我和我的團隊並沒有給你列出一個龐大的動作清單，而是共同找出了針對最容易出現問題的三個練習。

At first, I recommend you start by introducing these exercises into your day just a few times each week, but work towards doing them once or twice a day to break up your The first exercise is great for improving rounded, locked up shoulders.

開始時，我建議您每週只做幾次這些練習，但以後可以每天做一到兩次，以打散您的時間。 第一個練習對於改善圓潤、緊繃的肩膀非常有效。

Not only will it loosen your delts and chest, it'll also strengthen the weakened muscles in your upper back and shoulders for long-term posture improvements.

它不僅能放鬆三角肌和胸部，還能增強上背部和肩部被削弱的肌肉，從而長期改善姿勢。

It's called the wall clock.

它叫掛鐘。

To perform it, stand sideways with your fingertips touching the wall and your thumb pointing down.

做這個動作時，側身站立，指尖觸牆，拇指朝下。

Engage your core, and without arching your back, slowly draw your palm in a big semicircle forward and up the wall.

抓住你的核心，在不弓背的情況下，慢慢地將你的手掌向前劃一個大半圓，然後沿著牆壁向上。

Let your shoulder blade move forward and then up as you do so.

這樣做時，讓肩胛骨向前，然後向上。

You should feel a stretch in your chest on the way up and some of your shoulder and upper back muscles working.

在上舉的過程中，你應該感覺到胸部得到了拉伸，肩部和上背部的一些肌肉也得到了鍛鍊。

Then, complete the circle by moving your arm back and down the wall, letting your shoulder blade move back and down as your arm travels behind you.

然後，將手臂向後並沿著牆壁向下移動，讓肩胛骨隨著手臂在身後的移動而向後和向下移動，完成這個圓圈。

Reverse the circle to get back to the starting position and spend about 30 seconds on each side.

反向轉圈，回到起始位置，每邊各花約 30 秒鐘。

And the nice thing is, you can decide how much of a stretch is right for you based on how close you stand to the wall.

最棒的是，你可以根據自己站在離牆多近的位置來決定適合自己的伸展幅度。

The closer you are, the harder it will be.

距離越近，難度越大。

But harder isn't necessarily better here, especially if you're experiencing any sort of pain or discomfort.

但在這裡，更難並不一定更好，尤其是當你有任何疼痛或不適的時候。

Aim for a stretch that feels like a 4, maybe 5 out of 10.

拉伸的目標是感覺像 10 分中的 4 分，或者 5 分。

Just don't overdo it.

只要不過分就好。

Now we're going to focus on the back and neck.

現在，我們將重點關注背部和頸部。

When you've been sitting for a while and you finally get up, what's the first stretch you do?

當你坐了一會兒，終於站起來時，你做的第一個伸展動作是什麼？

Chances are, it's this one.

很可能就是這個。

Your body is basically telling you to wake up and use all those muscles in your back that have been on standby.

你的身體基本上是在告訴你，醒醒吧，動用你背部那些一直處於待命狀態的肌肉。

But if you want a better way to contract them, to completely reverse the sitting position and to go through their full range of motion, you'll want to do this exercise.

但是，如果你想用更好的方法來收縮它們，完全扭轉坐姿並完成它們的全範圍運動，你就需要做這個練習。

Get on all fours with your hands directly under your shoulders.

四肢著地，雙手放在肩膀正下方。

Then, spin your elbows towards your thighs to engage your lats.

然後，將手肘向大腿方向旋轉，以鍛鍊腹肌。

Inhale and gently lift your tailbone towards the ceiling and reach your chest forward through your biceps to stretch your abs.

吸氣，將尾骨輕輕抬向天花板，通過二頭肌向前挺胸，拉伸腹肌。

Squeeze your shoulder blades together as you lift your chin up towards the ceiling.

將肩胛骨擠在一起，同時將下巴抬向天花板。

When done properly, you should actually feel the muscles in your mid-back activating.

如果方法得當，你應該能切實感覺到中背部的肌肉被激活。

This is the first half of the exercise.

這是練習的前半部分。

Then, you'll want to go in the other direction.

然後，你會想去另一個方向。

Exhale and imagine there was a rope pulling your mid-back up towards the ceiling and rounding your spine.

呼氣，想象有一根繩子將你的中背部拉向天花板，使你的脊柱變圓。

As you do this, push the floor away to open up your shoulder blades.

做這個動作時，將地板推開，打開肩胛骨。

Then, use your neck muscles to tuck your chin by looking towards your knees or even your belly button.

然後，用頸部肌肉向膝蓋甚至肚臍方向收下巴。

You should feel a next 30 seconds will move your spine in a way you probably don't do all day.

你應該感覺到，接下來的 30 秒會讓你的脊椎活動起來，這可能是你一整天都做不到的。

Come back to a neutral position and turn and look towards your left foot.

回到中立位置，轉身看向左腳。

This will stretch the muscles on the right side of your lower back and rib cage.

這樣可以拉伸下背部和肋骨右側的肌肉。

Then, return to center.

然後，返回中心。

After that, same on the other side.

之後，另一邊也一樣。

Turn and look at your right foot.

轉過身，看著自己的右腳。

And a good way to manage your breathing is to inhale when you return to neutral and exhale as you look towards either foot.

控制呼吸的一個好方法是，當你恢復中立時吸氣，當你看向任一腳時呼氣。

Finally, the perfect 3-minute mobility routine wouldn't be complete without an When you're sitting all day, your hips are literally just locked into one position.

最後，完美的 3 分鐘移動練習離不開一個動作。 當你整天坐著時，你的臀部就會被鎖定在一個位置上。

But they're designed to move in all sorts of directions.

但它們被設計成可以向各種方向移動。

So, we need an exercise that moves them into as many different positions as possible while strengthening the muscles that weaken from sitting too much.

是以，我們需要一種運動，讓他們儘可能多地變換姿勢，同時加強因久坐而變弱的肌肉。

Exercise 3 does exactly that.

練習 3 正是這樣做的。

We'll start at a level 1 version and then build up to level 3 which is the most effective variation.

我們將從第 1 級版本開始，然後升級到第 3 級，這是最有效的變體。

For level 1, sit on the floor and a 90-degree angle and then do the same with the back one.

第一級，坐在地板上，與地面成 90 度角，然後做同樣的動作。

You can use your hands for support if you need to.

如果需要，可以用手支撐。

Then, sit up tall and try to position your shoulders square to the front of your shin.

然後，坐高，儘量讓肩膀與脛骨前方成正方形。

Keep your spine tall and exhale as you reach your chest forward, hinging over your front leg until you feel a deep stretch on the outside of your front leg's hip or glute area.

保持脊柱挺直，呼氣時胸部前伸，前腿彎曲，直到感覺到前腿臀部外側或臀區有深度拉伸。

Try not to round your spine.

儘量不要繞過脊柱。

Instead, focus on bending at the hip.

相反，重點放在臀部彎曲上。

Inhale as you come back to the starting position and exhale as you get into your next rep.

回到起始位置時吸氣，進入下一個動作時呼氣。

For level 1, do 30 seconds on each side, trying to get deeper into the stretch with each rep.

第 1 級，每側做 30 秒，每做一次都儘量加深拉伸。

Level 2 now focuses on activating some of your weak hip muscles which is the key to relieving stiffness.

第 2 級的重點是激活部分薄弱的臀部肌肉，這是緩解僵硬的關鍵。

You're going to maintain that same 90-degree leg position but this time, as you lean forward, push your front shin down into the ground and lift your hips up to get your torso upright.

你要保持同樣的 90 度腿部姿勢，但這一次，當你身體前傾時，將你的前脛骨壓向地面，並抬起臀部，使你的軀幹直立起來。

You should feel some of your glute muscles working and you should feel the hip stretching once you get to the top.

你應該感覺到臀部肌肉在發力，到達頂端後應該感覺到臀部在伸展。

Then, you're going to reverse this by lowering as slowly as you can while leaning forward.

然後，你要反過來，在身體前傾的同時，儘可能緩慢地放下。

Again, aim to do 30 seconds on each side.

同樣，每側做 30 秒。

Once you're comfortable with level 2, you can advance to level 3.

一旦你對第 2 級感到滿意，就可以晉級到第 3 級。

In this case, you're going to repeat what we did in level 2 but instead of sticking to just one side at a time, for deeper stretch in your groin and hip flexors, you're going to windshield wiper your knees directly over to the other side on the way down and repeat this motion back and forth.

在這種情況下，你要重複我們在第 2 級中所做的動作，但不要一次只做一側，為了更深入地拉伸腹股溝和髖屈肌，你要在下蹲時直接將膝蓋擋風玻璃刮到另一側，並來回重複這個動作。

To help you stay upright, reach your arms out in front of you and engage your core during the transition.

為了幫助你保持直立，在過渡過程中，將雙臂伸向前方，並調動你的核心力量。

And again, you can always use your hands for support here if you need it.

同樣，如果需要的話，你可以用手在這裡支撐。

Now, these exercises are great but if you want to truly fix your posture and mobility issues for good, then there's one thing that you have to add to this list.

現在，這些練習都很不錯，但如果你想真正徹底解決姿勢和活動能力問題，那麼有一件事你必須加到這個清單中。

It's an extremely underrated exercise for preventing aches and pains and surprisingly for burning fat as well.

這是一項被低估了的運動，它不僅能預防痠痛，還能燃燒脂肪。

Give this video a watch next to find out what it is and how to use it.

接下來請觀看這段視頻，瞭解它是什麼以及如何使用。

If you guys want a free pdf of this routine to remind you how they're done with step-by-step pictures, I've added a download link in the description box down below.

如果你們想要免費的 pdf 版本，我在下面的描述框中添加了下載鏈接，以提醒你們如何通過圖片一步步完成這套動作。

And lastly, for those who want an all-in-one fitness program to transform your body while fixing your mobility and posture issues for good, just head over to BuiltWithScience.com.

最後，如果你想要一個一體化的健身計劃來改變你的身體，同時徹底解決你的活動能力和姿勢問題，請訪問 BuiltWithScience.com。

Thanks so much for watching and I'll see you next time.

感謝您的收看，我們下次再見。