I often work long days at my desk and I don't exercise enough and so I struggle to sit upright.

我經常長時間坐在辦公桌前工作，運動量又不夠，所以坐姿很不端正。

But recently I spoke to health expert and fitness coach Dan Goh about how anyone can have perfect posture and what perfect posture actually means.

不過，最近我採訪了健康專家兼健身教練丹-吳（Dan Goh），瞭解瞭如何讓每個人都能擁有完美的姿勢，以及完美姿勢的真正含義。

So there's a big myth around posture.

是以，在姿勢方面有一個很大的迷思。

So we first talk about the biggest myth around posture and then we go through the three key exercises you can do to improve your posture.

是以，我們首先要談談關於姿勢的最大誤解，然後通過三個關鍵練習來改善你的姿勢。

Oh, and by the way, if you're new here, hi, my name is Ali.

對了，如果你是新來的，你好，我叫阿里。

I'm a doctor turned entrepreneur and writer and the author of Feel Good Productivity, which is about how to be more productive in a way that feels good.

我是一名醫生，後成為企業家和作家，也是《感覺良好的生產力》一書的作者，該書講述瞭如何以一種感覺良好的方式提高生產力。

But let's dive into this posture stuff.

不過，還是讓我們深入瞭解一下姿勢這個東西吧。

So the myth of posture is the fact that there is a perfect posture in the first place.

是以，姿勢的神話首先在於存在完美的姿勢這一事實。

There's two types of posture that people usually talk about, which is number one is gonna be sitting and the other one is gonna be standing.

人們通常說的姿勢有兩種，一種是坐姿，另一種是站姿。

So when it comes to sitting, everyone thinks that, oh my gosh, like you have to stand with your shoulder blades back and you have to be like perfectly tight.

是以，說到坐姿，每個人都會認為，哦，天哪，就像你必須肩胛骨向後站立，你必須像完全緊繃一樣。

You have to have something stuck up your butt so you kind of like remain in that position and the string has to be pulling your neck this way.

你必須有東西卡住你的屁股，這樣你才能保持這個姿勢，繩子也必須這樣拉著你的脖子。

But what we're seeing with a lot of studies is the fact that the next posture that you're in is the best one.

但我們在很多研究中看到的事實是，你的下一個姿勢才是最好的姿勢。

The one that you're most comfortable in is the best one.

最舒服的才是最好的。

And usually what that means is, it means like switching up the way in which you're sitting every like 15 to 20 minutes.

這通常意味著，每隔 15 到 20 分鐘，你就要換一種坐姿。

All right, so there's this quote that says, your best posture is your next posture.

好吧，有這麼一句話：你的最佳姿勢就是你的下一個姿勢。

And this goes against a lot of what we see online in the health space and even what we're told by some doctors.

這與我們在網上看到的很多健康領域的資訊，甚至是一些醫生告訴我們的資訊都是背道而馳的。

So we're told to sit up straight or stand up straight and not to slouch our CC and have like our shoulders back and our chest out.

是以，我們被告知要坐直或站直，不要懶散，肩膀要向後，胸部要挺起。

And we're told this not because the science says that this is the right thing to do, but because it looks good or because some people say it helps prevent things like lower back pain.

我們被告知這樣做並不是因為科學認為這樣做是正確的，而是因為這樣做看起來不錯，或者因為有些人說這樣做有助於預防腰痛等疾病。

Now, when it comes to standing, the myth is that you have to stand straight all the time and your shoulder blades have to be back and your chest has to be high and your back has to be like activated.

現在，說到站立，有一種說法是，你必須一直站得筆直，肩胛骨必須向後，胸部必須高聳，背部必須像被激活了一樣。

When it comes to standing, what we're looking for is the aesthetic of what good posture looks like.

說到站姿，我們所追求的是良好姿勢的美感。

The truth is that everyone is gonna have a different look to how they stand.

事實上，每個人的站姿都不盡相同。

So it really seems like we need to change the way that we think about posture.

是以，我們似乎真的需要改變對姿勢的看法。

So this is a paper published in the Journal of Orthopedic and Sports Physical Therapy and it's titled, Sit Up Straight, Time to Re-evaluate.

這是發表在《骨科和運動理療雜誌》上的一篇論文，題目是《坐直了，是時候重新評估了》。

And here are some of the key takeaways from that paper.

以下是該論文的一些主要觀點。

So firstly, there is no single correct posture and this makes sense because we're all different shapes and sizes and our spines curve differently.

首先，沒有一種正確的姿勢，這是有道理的，因為我們每個人的體型和大小不同，脊柱的弧度也不同。

So one size fits all approach just isn't logical.

是以，"一刀切 "的做法是不合邏輯的。

Secondly, you should adopt more comfortable postures and this may well involve sitting with a slight slouch on your sofa or at your desk if that feels more comfortable.

其次，你應該採取更舒適的姿勢，這很可能包括在沙發上或辦公桌前略微懶散地坐著，如果這樣感覺更舒服的話。

Thirdly, we need to remember that the spine is robust and can be trusted.

第三，我們需要牢記，脊柱是堅固的，是可以信賴的。

And fourthly, moving and changing position can be helpful.

第四，移動和變換位置會有所幫助。

So like Dan said, small adjustments every 15 minutes or so is pretty good.

是以，就像 Dan 說的那樣，每 15 分鐘左右進行一次小調整就很不錯了。

And we often do this without even thinking about it because it feels totally normal.

我們經常不假思索地這麼做，因為我們覺得這完全正常。

And if you think about it, staying in one rigid upright position is actually kind of painful and can actually worsen lower back pain because you're not able to relax your muscles.

如果你仔細想想，保持一個僵硬的直立姿勢實際上是一種痛苦，實際上會加重下背部疼痛，因為你無法放鬆肌肉。

I was also quite surprised to hear from Dan that good posture doesn't actually correlate with athletic performance.

丹還告訴我，良好的姿勢實際上與運動成績並無關聯，這讓我感到非常驚訝。

Does good posture actually relate to having some sort of like performance benefit?

良好的姿勢是否真的與某種類似的性能優勢有關？

And I'm gonna say, no, it doesn't.

我要說，不，沒有。

It's largely the aesthetic thing, at least from what we're seeing in the evidence.

這主要是審美的問題，至少從我們看到的證據來看是這樣。

So what people want is this look of aesthetically looking like you have good posture, which allows you to be taller, it gives you an extra inch of height.

是以，人們想要的是這種美觀的外觀，看起來你有良好的姿勢，這讓你更高，讓你多長一英寸的身高。

But in reality, it's like everyone has different posture.

但實際上，每個人的姿勢都不一樣。

And it doesn't mean that because they may look a little bit more like hunched back than others, that they perform worse.

這並不意味著他們看起來比其他人更像駝背，他們的表現就更差。

You might actually find that performance is gonna differ between people who have different types of posture.

你可能會發現，不同姿勢的人的表現會有所不同。

And everyone's body is different.

而且每個人的身體都不一樣。

That's the thing that we have to realize.

這是我們必須認識到的問題。

So the key takeaway from Dan and also from these papers is that there is no such thing as the perfect posture.

是以，從丹和這些論文中得到的重要啟示是，沒有完美的姿勢。

It is more about how you feel.

更多的是你的感受。

But this does not mean that there aren't things that we can do to improve our posture from an aesthetic perspective.

但這並不意味著我們不能從美學角度來改善我們的姿勢。

And so in the next part of this video, we're gonna look at what Dan feels are the three best exercises that we can all do to improve our posture.

是以，在本視頻的下一部分，我們將看看丹認為我們可以用來改善姿勢的三種最佳運動。

Oh, by the way, if you're enjoying this video so far, then you might like to subscribe to Brilliant, who are the sponsor of today's video.

哦，順便說一句，如果你目前還喜歡這個視頻，那麼你可能想訂閱今天視頻的贊助商 Brilliant。

Brilliant is an interactive platform where you can learn maths and programming and AI.

Brilliant 是一個互動平臺，你可以在這裡學習數學、編程和人工智能。

They've got thousands of lessons and their focus is on learning by doing rather than just by consuming.

他們有成千上萬的課程，重點是在實踐中學習，而不僅僅是消費。

I've been using Brilliant now for the last five years and they've been supporting the channel during that time as well.

在過去的五年裡，我一直在使用 Brilliant，在此期間，他們也一直在為頻道提供支持。

They've got a first principles approach to learning, which helps you build understanding from the ground up.

他們採用第一原則的學習方法，幫助你從頭開始理解。

And it's all crafted by an award winning team of teachers and researchers and professionals from places like MIT and Caltech and Microsoft and Google in many more cool places.

這一切都是由一支獲獎團隊精心打造的，該團隊由來自麻省理工學院、加州理工學院、微軟、谷歌以及更多很酷的地方的教師、研究人員和專業人士組成。

Brilliant helps you build your critical thinking skills through problem solving, not just memorizing things.

Brilliant 幫助你通過解決問題來培養批判性思維能力，而不僅僅是死記硬背。

So while you're building real world knowledge on specific topics, you also become a better thinker.

是以，在積累特定主題的現實世界知識的同時，你也會成為一個更好的思考者。

The new courses on programming are particularly good.

新的編程課程尤其出色。

They'll help you get familiar with a language like Python so you can start building programs on day one with their built in drag and drop editor.

他們會幫助你熟悉 Python 這樣的語言，讓你在第一天就能使用其內置的拖放編輯器開始構建程序。

If that sounds good and you'd like to try out everything that Brilliant has to offer for free for a full 30 days, then head over to brilliant.org slash Ali Abdaal or click on the link in the video description.

如果這聽起來不錯，而且你想免費試用 30 天 Brilliant 提供的一切服務，請訪問 brilliant.org slash Ali Abdaal 或點擊視頻描述中的鏈接。

And that will also give you 20% off the annual premium subscription.

此外，您還可以享受年度高級訂閱八折優惠。

So thank you so much Brilliant for sponsoring this video.

非常感謝 Brilliant 贊助本視頻。

All right, so exercise number one is all about grip strength.

好了，第一項練習就是握力。

And this little device is called a hand dynamometer.

這個小裝置叫做手部測力計。

And basically you just squeeze it as hard as you possibly can and it measures your grip strength.

基本上，你只要用盡全力擠壓它，它就會測量你的握力。

And this graph, for example, shows how your grip strength changes over time as we get older.

例如，這張圖顯示了隨著年齡的增長，你的握力會發生怎樣的變化。

For both males and females, our grip strength is at its best when we're in our thirties and forties, which is pretty cool for me as I've just turned 30.

對於男性和女性來說，我們的握力在三四十歲時達到最佳狀態，這對剛滿 30 歲的我來說很酷。

And so I was very curious to hear from Dan about how I can improve my grip strength.

是以，我很想聽丹談談如何提高握力。

There are actually three great exercises that you can do in order to improve your posture.

其實有三種很好的運動可以改善你的姿勢。

Number one is going to be bar hangs.

第一項是酒吧懸掛物。

And I'm not talking about hanging at the bar with your friends or what we did yesterday, but it's literally just getting like a pull-up bar and just hanging from it.

我說的不是和你的朋友們一起在吧檯上玩，也不是我們昨天做的那樣，而是從字面上理解，就是找一個引體向上的杆子，然後就掛在上面。

And there are two ways to do bar hangs.

單槓懸掛有兩種方法。

There's the passive way, where you're just hanging from a bar and allowing kind of like your lats to stretch, you're allowing your spine to decompress.

還有一種被動的方式，就是把你吊在單槓上，讓你的肌肉伸展，讓你的脊柱減壓。

And then there's what's called the active hang, which is where you're hanging on from a bar, but then you're also getting yourself into what we call like proper posture, which is like pulling your shoulder blades back and activating your upper back.

然後是所謂的主動懸掛，即你懸掛在單槓上，但同時你也要讓自己保持我們所說的正確姿勢，就像把肩胛骨向後拉，激活你的上背部。

And then that is the more advanced way of doing a bar hang.

這就是更高級的單槓懸掛方法。

That's gonna help activate your upper back, is gonna pull your shoulder blades back, and it's going to help you achieve that look of good posture when you're standing.

這將有助於激活你的上背部，將你的肩胛骨向後拉，並幫助你在站立時保持良好的姿勢。

Now, the really cool thing here is that grip strength is an excellent indicator of overall health, including our risk of things like diabetes and dementia and even in some studies, longevity, which is kind of weird, right?

現在，最酷的一點是，握力是整體健康的一個極佳指標，包括我們患糖尿病和痴呆症等疾病的風險，甚至在某些研究中還包括長壽，這有點奇怪，對嗎？

Like why would the strength with which you can grip a thing correlate with all these different health outcomes?

比如，為什麼握東西的力量會與所有這些不同的健康結果相關？

But according to some of the research, grip strength is now considered a biomarker of aging.

但根據一些研究，握力現在被認為是衰老的生物標誌。

And this study from 2022 was the first to show that people with weaker grip strength age at a faster rate compared to people with a stronger grip.

2022 年的這項研究首次表明，握力較弱的人比握力較強的人衰老得更快。

And they did this by comparing your chronological age.

他們是通過比較你的實際年齡來做到這一點的。

So that's just the number that you can see along the X-axis.

這就是你在 X 軸上看到的數字。

And we compared that with biological age, which was estimated using a technique called DNA methylation.

我們將其與生物年齡進行了比較，後者是通過一種名為 DNA 甲基化的技術估算出來的。

There'll be a link to the source down below if you wanna check it out, we're not gonna go into it.

如果你想看的話，下面會有一個鏈接，我們就不多說了。

Now, this is what the line looks like for stronger grip strength.

現在，這就是增強握力的線條。

And this is what the line looks like for weaker grip strength.

這就是握力較弱時的界線。

And the difference between these two lines is essentially the difference in your rate of aging.

而這兩條線之間的差異，基本上就是你衰老速度的差異。

So if you have a weaker grip strength over time as your chronological age increases, i.e. as you become older, your biological age actually increases more compared to if you have a stronger grip strength.

是以，如果你的握力隨著時間的推移而減弱，即隨著年齡的增長而減弱，那麼與握力較強的人相比，你的生理年齡實際上增加得更多。

Now, something else that's really interesting is that grip strength is an easy way to get an insight into your overall muscle strength.

現在，還有一點非常有趣，那就是握力是瞭解你整體肌肉力量的一個簡單方法。

So that's the strength of basically in the rest of your body.

這就是你身體其他部分的力量。

For example, this study looked to see if there was a correlation between grip strength relative to your body size and lower back pain.

例如，這項研究想了解握力相對於體型與下背痛之間是否存在相關性。

And when they controlled for things like age and sex and smoking and physical activity and things like that, they found that weak grip strength increases your risk of lower back pain compared to people with a strong grip.

當他們對年齡、性別、吸菸、體育鍛煉等因素進行控制後，他們發現與握力強的人相比，握力弱會增加下背痛的風險。

So if you have good grip strength, then it has a bunch of different benefits.

是以，如果你有良好的握力，就會有很多不同的好處。

Firstly, you increase your chances of living longer and decrease your risk of various diseases, or at least it's correlated in that way.

首先，你會增加長壽的機會，降低患各種疾病的風險，至少是這樣的相關性。

Secondly, you're more likely to have a stronger upper body, stronger back and stronger body overall.

其次，你更有可能擁有更強壯的上身、更強壯的背部和更強壯的整體身體。

Thirdly, you are less likely to develop back pain because you're strengthening all the muscles around to support your back in theory.

第三，你不太可能出現背痛，因為從理論上講，你正在加強周圍所有的肌肉來支撐你的背部。

And fourthly, you improve your posture as a result of all of the above.

第四，通過上述措施，你可以改善姿勢。

So with the bar hang, one of the main things that it's doing is it is stretching out your lats.

是以，單槓懸垂的主要作用之一就是拉伸你的腰部。

The other thing that it's doing is also decompressing your spine.

它的另一個作用是為脊柱減壓。

So a lot of times when people have poor posture, it is due to the fact that their lower back feels very sore or the fact that they're feeling pain in the lower back.

是以，很多時候，當人們姿勢不正確時，是由於他們的下背部感到非常痠痛，或者是由於他們的下背部感到疼痛。

So they're kind of like hunched over.

所以他們有點像彎腰駝背。

So through hanging from a bar, you're just employing gravity to your advantage.

是以，通過懸掛在單槓上，你只是利用了重力的優勢。

And gravity is just allowing your spine to decompress as you're hanging from that bar.

當你懸掛在單槓上時，重力會讓你的脊椎減壓。

Now, this is how Dan suggests we can start getting better at bar hangs.

現在，丹建議我們可以這樣開始更好地進行酒吧懸掛。

When it comes to the bar hangs for beginners, especially for people who can't necessarily hold themselves up, the thing I like to do with them is I like them to hang from a bar, but also to have their feet lightly touching a surface just to make sure that they are giving themselves enough grip onto the bar where it's challenging enough, but not to the point where they can't grip the bar at all.

說到初學者的單槓懸吊，尤其是對於那些不一定能支撐起自己的人，我喜歡做的事情是讓他們懸掛在單槓上，同時讓他們的雙腳輕觸地面，以確保他們有足夠的力量抓住單槓，這樣才有足夠的挑戰性，但又不至於完全抓不住單槓。

So beginners should be aiming for anywhere between 30, I would say 15 to 30 seconds of the bar hang.

是以，初學者的目標應該是 30 秒，我覺得是 15 到 30 秒的單槓懸垂。

For people who are a little bit more advanced, you should be aiming for one minute.

對於水準稍高的人來說，您的目標應該是一分鐘。

And if you really want to be elite at a bar hang, you want to be aiming for at least like two minutes.

如果你真的想成為酒吧懸掛的精英，你的目標至少是兩分鐘。

Now, for me personally, I can just about bar hang for about one minute, but I'm aiming for 90 seconds and slowly inching that up over time.

現在，就我個人而言，我差不多可以單槓懸掛一分鐘，但我的目標是 90 秒，並隨著時間的推移慢慢提高。

And I'm finding I'm getting calluses in my hands, but like apparently it's good for me.

我發現我的手長繭了，但顯然這對我有好處。

You should be doing bar hangs.

你應該做單槓懸垂。

I would say it's like probably one of the best things to do is like every single day.

我想說，這可能是每天都要做的最棒的事情之一。

Yeah, doing a bar hang every day.

是啊，每天都在酒吧吊著。

If you can't do a bar hang every day, do it like three times a week.

如果你不能每天都做單槓懸垂，那就一週做三次吧。

If you can't do it three times a week, then do it once a week.

如果一週做不了三次，那就一週做一次。

And if you're anything like me and you like seeing numbers go up over time, it's a nice thing.

如果你和我一樣，喜歡看到數字隨著時間的推移而上升，那是件好事。

It gives us a feeling of progress.

它給我們一種進步的感覺。

Progress feels good.

進步的感覺真好

It's one of the whole philosophies of field of productivity.

這是生產力領域的整體理念之一。

Find a way to experience progress.

找到體驗進步的方法。

So I like tracking my bar hang numbers over time.

是以，我喜歡長期跟蹤我的槓鈴懸掛數字。

And the app I use for that is Strong.

我使用的應用程序就是 Strong。

No affiliation, no paid partnership.

無隸屬關係，無付費合作關係。

I just think it's a cool app.

我只是覺得這是一個很酷的應用程序。

All right, so exercise number two is all to do with our glutes.

好了，第二項運動主要是鍛鍊臀部。

So one of the things that people don't realize about posture is a lot about how strong your glutes are.

是以，人們沒有意識到，姿勢在很大程度上與臀部的力量有關。

So when your glutes are strong, what happens is is that you're able to stand tall.

是以，當你的臀部強壯時，你就能站得更高。

Your glutes are able to actually do a lot of the movements for you, whether it becomes standing or walking.

實際上，無論是站立還是行走，你的臀部都能為你完成很多動作。

The glutes are supposed to be the second most powerful muscle in your body.

臀肌應該是人體中第二塊最有力的肌肉。

The first one is gonna be your jaw.

第一個是你的下巴。

But in a lot of people, especially when they sit down for long periods of time, their glutes, they don't necessarily turn off, but they just get more weak.

但在很多人身上，尤其是當他們長時間坐下來時，他們的臀部並不一定會關閉，只是會變得更弱。

They atrophy over the course of sitting, over the course of modern life where it requires us to sit for anywhere between six to eight hours a day.

在現代生活中，我們每天需要坐六到八個小時，久坐會導致肌肉萎縮。

So one of the things that we wanna do is we wanna activate those glutes.

是以，我們要做的一件事就是激活臀部。

Now, one of the first things you can do to start working on your glutes is an exercise that doesn't need any fancy equipment at the gym, and it's something you can just do at home on the floor.

現在，要開始鍛鍊臀部，首先要做的一項運動就是不需要健身房裡任何花哨的器械，在家裡地板上就能做的運動。

If you're a complete beginner and you don't have access to a barbell, then glute bridges are gonna be fantastic.

如果你是完全的初學者，又沒有槓鈴，那麼臀橋就會非常棒。

I love to do this thing called glute bridge holds, and it's where you are doing glute bridge, but you're also holding it for about anywhere between five to 10 seconds.

我喜歡做一種叫做 "臀橋保持 "的動作，就是在做臀橋動作的同時，保持 5 到 10 秒鐘。

What that does is it helps increase the amount of glute endurance or muscular endurance that you have, and that's one of the ways in which to start activating the glutes.

這樣做有助於提高臀部耐力或肌肉耐力，這也是開始激活臀部的方法之一。

All right, so Dan got me to do this glute bridge test, which tests how strong your glutes are in the first place.

好吧，丹讓我做這個臀橋測試，首先測試你的臀部有多強壯。

So you do 15 glute bridges and you assess where you feel the strain.

所以，你要做 15 個臀橋，然後評估你感到吃力的地方。

Is it in your glutes or is it in your quads or your hamstrings?

是在臀部，還是在四頭肌或膕繩肌？

So if you're feeling this exercise in anywhere but the glutes, you can actually say that your supporting muscles are doing some of the work outside of the glutes being the main muscle that you wanna activate.

是以，如果除了臀部之外，你在其他部位都感覺到了這種鍛鍊，那麼實際上可以說，你的輔助肌肉在做一些工作，而臀部是你想要激活的主要肌肉。

Now, what I find is with a lot of clients when they're doing something like this, they are actually finding that the quadriceps are getting strained before the glutes do.

現在，我發現很多客戶在做這樣的動作時，他們實際上發現股四頭肌比臀肌更容易拉傷。